4 Sets of:
3-5 Strict Pull-Ups

8 x 90s ON 90s OFF

A: 12/9 Cal Row + 8 Alt. DB Sn. 22,5/15kg + Amrap T2B

B: 12/9 Cal Row + 8 Alt. DB Sn. 22,5/15kg + Amrap Wall Ball

Every 2:00 x 5:
2 Split Jerks Behind The Neck +
2 Overhead Squats
- Build-up for the workout, hold a pause on the catch position and on the bottom position

1600m Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run

3 x 3 pause front squat
- leave one rep in the tank
- rest 3 min btw sets

40min 70-80%

Row

-

3 Rounds
8 Box Jump
8 Alt Dumbell Snatch
30 DU

14 Min EMOM
Build up to 90%
14-20 going every 2 mins 90-100%+

We have been building up to this so hopefully we can hit some PR’s

5 rounds of

8 devils press (pick weight)
40m sled push

• rest as needed between rounds

21-18-15-12-9-6-3
db s2o 45/25lbs
kb swing 24/16kg
cal erg

tc 20min

Build up to a heavy 3 front squat in 12 minutes.