70 GHD sit ups, break any how

7 Min AMRAP
4 DBL DB Squats 3 HSPU
8 DBL DB Squats 6 HSPU
12 DBL DB Squats 9 HSPU
etc..
@22.5/15
- scale to Db push press if not doing RX HSPU
- Intent is to move fast between movements

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 step back lunge
5 1 arm ring row e/s
10 banded dead bug

---

For Time
3k Row
200 Double Unders
1k Run

3 ROUNDS FOR QUALITY
10 STAND UPS
10 SIDE SQUATS
6 WINDSHIELD WIPERS
6 PASS TROUGHS
10 S L-SIT

6x400m Run
Rest 1:00 btw sets
Rest 3:00
2x1600m Run
Rest 1:00 btw sets
Rest 3:00
6x400m Run
Rest 1:00 btw sets

• Zone 2 effot (60-70% of max heart rate)
• Use this to recover from this weeks workouts and prepare yourself for the week ahead
• Record total time

3 RFT:

30 Box Jumps 24/20"
15 Clean & Jerk 60/42,5kg
8 Back Squat @BW (Rig)
40/30 Cal Bike Ergo

Clean Pull + Hang Squat Clean (under knee) + Front Squat + Jerk

2 x (1+1+1+1) x 65%
2 x (1+1+1+1) x 70%
2 x (1+1+1+1) x 75%
2 x (1+1+1+1) x 80%

Sendoff 2:30

1A) Hang snatch 4x3
1B) snatch balance 4x3
1C) OHS 4x3
use a weight that feels comfortable, but not too light.

"CHRIS KYLE”
3 Rounds for Time
40 Kettlebell Swings (24/16)
40 Box Jumps (24/20 in)
40 Thrusters (30/20kg)
40 Elevated Push-ups (feet on 24/18 in box)
*Scale to 2 rounds or 30/20 reps
* no time cap
* if needed scale to regular push ups
* if 30/20 is chosen, use same scale trough out the wod

AMRAP 5:
1 Rope Climbs 4m
2 HSPU
3 T2B

5:00 Rest

AMRAP 3:
1 Rope Climbs 4m
2 HSPU
3 T2B

Can you go round / min?

Scaled:
1 Lay to Stand Rope Climb
2 HSPU on the box
3 Knee Raises