A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
front squat 5x2
deadlift 7x1-work up to heavy
bench 5-3-1 refer to chart

Fitcamp
50 kbs
25 burpees
50 db pp
25 burpees
50 squats

Metcon(13)
40 burpees over the bar
40 s2oh 95/65

Metcon-comp(13)
25 jerk 155/105
25 burpees over the bar
25 hspu
25 burpees over the bar

Finisher
1 min couch stretch
20 cuff iso
20 w raise
20 t raise
1 min side plank per

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees
…

C.
Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110

3 rounds
400m row
10 thrusters 60kg/40kg

"O brawling love, O loving hate, O any thing of nothing first fitness create." GP - Act 1 Scene 1

Act i) Mer'core'tio Warm-up.

Act ii) Capuleg's vs Montaglute's - Poison or Dagger?

3 rounds for time of:

• 10 dumbbell hang squat snatches, left arm
• 5 bar muscle-ups
• 10 dumbbell hang squat snatches, right arm
• 5 bar muscle-ups

Aerobic work for 60 min
1 min kävely, 1 min juoksu
Keskivauhti 7.21/km
Maksimivauhti 4.55/km
Matka yhteensä 8.17 km

Start up
Stretch(4)
Choose your cardio: 2 mins of single/double unders, airdyne, 400m run, 500m row

3rds
4-6 hrpu
3-6 strict pull ups(2sec hold)
10 hollow rocks

Power(18) choose one or two
bench/strict press-work up to 1rm
ohs-5x2
sumo deadlift-work up to heavy

Metcon(13)
30 decline push ups 3(45's) 2(35's)
20 ttb/kne/rev sit up
10 kbs 53/35
1 rope climb
10 kbs 53/35
20 ttb/kne/rev sit up
30 decline push ups

Metcon-comp(13)
100 cal airdyne
20 muscle ups

Finisher
60 in/outs
20 t raise
20 arm circles
20 hip rots l/r

Start up
Stretch(4)

Choose one: 2 mins of
500m row, airdyne, 400m run, single or double unders

3 rounds
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu or med ball sit up

Power(16)
Squat
work up to 10 rep max

FitCamp
4rds
10 burpee step up 24/20
20 kbs
40 single unders

Metcon(12)
50 wallballs
50 du's/150 single unders

Metcon-comp(13)
50 pull ups
100 wallballs 20/14
200 double unders

Finisher
60 alt sit up
1 min couch per
1 min s/a para stretch

In 30min

DU 100, 90, 80.... 10
Push Ups 10, 11, 12.... 19

AMRAP

10 Knee Hugs
10 V-Ups
10 TTB