5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Timecap: 15:00

Please run the same route!

6 RFT:
13 Thrusters, 95/65
14 Pull ups

Strength work based around the Deadlift
Working a descending set from 12 reps (12,10, 8, 6, 4, 2.) After each set of lifts your aim is to progressively load the bar to reach your 2 rep Max.
Once completed perform 1 set of 20 reps (unbroken if possible) at the weight of your 3 set.

Strength work based on the Back Squat
Working descending sets from 12 reps (12 10 8 6 4 2) aiming to load the bar after each set of lifts to reach your 2 rep Max.
Perform 1 more set of 20 reps of the 3 set (unbroken if possible)

Descending sets from 12reps (12/10/8/6/4/2) aiming to load the bar after each set or at least every other set.
Then perform 1 set of 20 reps at the weight of second set.

Descending sets from 12 reos (12/10/8/6/4/2) aiming to load the bar after each set to reach 2 rep Max.
Perform 1 more set of 20 reps at the weight of set 3

Working warm up from 12 reps descending to 6 reps (12-10-8-6) loading the bar each round
then working from that weight 5 sets of 5 reps

Working warm up descending from 12 reps (12-10-8=6)
adding 2.5 - 5kg from week 1 perform 5 sets of 6 reps

working warm up descending from 12 reps (12-10-8-6) increasing the weight on the bar if comfortable
Perform 6 sets of 6 reps