100 burpees as fast as possible. time is your score

Warm up
3 rounds
10/8 bike or row
10 passthroughs
10 PVC OHS

Warm up to a moderate OHS weight

Tempo OHS (tempo: 5,5,0,1)
5 reps x 3 @ a moderate OHS weight
Rest 1:30 between sets

*tempo is 5 seconds going down, 5 second hold, 0 second accent, 1 second wait at top before starting next rep.

A) Box Squat
5-4-3-2-1+. Rest 2:00
- Box about parallel, wider than normal stance
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

B) Romanian Deadlift
3 x 10. Rest 90s.
- building in weight
- slow & controlled tempo

5 min AMRAP
1 wallclimb + 10s handstand hold
10 hollow rock

2min rest

5 min AMRAP
10 push-ups
20s l-sit hold

For Time:
30 WB 9/6kg
30 Pull ups
30 DL 80/55kg
30/24cal Row
30 Hang Power Cleans 50/35kg
30 STOH 50/35kg
30 Box Jump Overs 60/50cm
30 DU

3 x AMRAP 5
10 DB Hang Squat Cleans 20/15kg
10 Burpee Over DB
10 Push Ups

• Pick up where you left off.
• Rest 1min btw amraps.

6 Sets Of Power Snatch
Set 1: 3 @65%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 3 @70%
Set 5: 2 @75%
Set 6: 2 @80%
- Rest 2-3min btw sets

Low Angle Banded Facepull: 4 x 25. Rest 60s.
+
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for time of:

• 30 pull-ups
• 400-meter run

7 Rounds For Time:
15/12cal Row
200m Skillmill Run
1:30 Rest btw rounds