For time

Row 500/450m
20 Box Over Jumps 24"/20"
20 Deadlift 60/42,5kg
15 Toes To Bar

TC 7

Power Clean

2 x 2 @ 65%
2 x 1 @ 70%

Go Every 2:00

After that in 15 minutes 1 RM Power Clean

Score : 1RM

500m Row for time

This is an ALL OUT effort, so go as far as possible out of your comfort zone!

8 x 3 min ON / 1 min OFF ( AMRAP )

A) 30 wallballs then AMRAP cals bike erg
B) 12 burpee pull-ups then AMRAP cals row
C) 30 box jump-overs 24"/20" then AMRAP cals bike erg
D) 20 toes-to-bars then AMRAP cals row

Eacy or Moderate Pace Metcon
For 35-40 minutes (goal is to keep same light/moderate pace 70-80%)
2:00 cardio machine @light/moderate pace
40m front carrying with kettlebells (2x12-16 / 2 x20-24kg's)
20+20m suitcase carrying @12.5-15 / 20-25 kg db
20 russian twists
10 wall ball shots
10 db snatches @15/22,5kg
5+5 single arm db oh lunge walk steps @15/22,5kg

Strength (load)

Shoulder press
8-6-4-2-1, AHAP.

Weighted Chin-Ups

5 x 3, AHAP

Go Every 2:30

FOR LOAD
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate to heavy load, but only as quality mechanics allow.

Four super sets of:
- 4 weighted pull-ups
- 4 weighted dips

Rest two minutes between sets

3 x 2 one and a quarter front squat

• leave 2 reps in the tank
• rest 3 min btw sets