3 x 2 x press + 4 x push press, AHAP,

Take the barbell from the floor.

Row with partner, ygig

250/200
500/450
750/650
1000/900m

• each rows the given distance while the other rests

tc 18 min

4 x 6 pause deadlift

• 1sec pause below knee
• leave two reps in the tank
• rest 3-4 min btw sets

Advanced:
pause deadlift on a riser

• stand on a 10 or 15kg plate

"Strength (load)

Shoulder press, 4 sets of 5 @ RPE8 + 1 set for max reps.

Lift every 2:30"

5 Rounds for time:
10 Back squats 40/30kg
10 Pull-ups
10 KBS 24/16kg

“Christine”

3 Rounds for time:
500m row
12 Deadlifts @BW
21 Box jumps 24”/20”

Deadlift 5RM in 15 minutes

Metcon (reps)
AMRAP in 13 minutes of:
4 Ft. squats 80/55
8 Pistols, alt. legs
12 Sit-ups

Metcon (time)

5 Rounds, each for time:
300m Row
8 Deadlifts @ 1.25 x BW
13 Box jumps 24”/20”

Rest 1min between rounds

Accessory:

Strict toes to bar/Toes thru rings, 4 x 10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)

Back squat 5 sets of 5. AHAP!
Go every 5:00.