60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3

I.
3x
Sled Push 60/40kg + Run around the box

II.
3x
Sandbag Run x3

III.
Assault Bike
25-20-15/20-15-10 Cal.

100 DU
50 Dumbell push press (50/35lbs)
50 DU
50 c2b pull-up
50 DU
50 dumbell push press (50/35 lbs)
50 DU
50 t2b
100 DU

20 MIN TIME CAP!

Foam Roll Glutes / Quads / Lats
Banded Ankle Dorsiflexion
Banded Shoulders/Lats
Active Lizard
BW Squat Hip Pry
Beast Torsion Control / 2-point pauses
Scap Pull-ups
1/4 Chin-ups

10

*In teams of 2 alternate tasks and complete as many rounds as possible in 30 minutes:
*
5 med ball cleans
10 sit ups w/ med ball
15 double unders
300 m run or row

15min AMRAP
-30 Hollow Rocks
-30 Superman Rocks
-15 T2B
-15 GHD Back Extension

Push press x4
Weighted pull-up x4
Do as a superset, rest 2-3 min after pull-up

5 Rounds (1min rest between)
10 Pike Ups
20 Russian Twists
20 Pike Moves
10+10 PVC Raises + Back Raises
10 Plank DB Drags

+
3 Rounds (1min rest between)
Aim for Fast and Unbroken sets
10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold

Emom 5:
10 tng power snatch
Emom 5:
5 tng power snatch
Emom 5:
3 tng power snatch

18 Min EMOM
1. 5 false grip ring pull ups
2. Top of the rings hold 30 secs
3. 5-10 Strict T2b