3 rounds for time of:

• Run 400 meters
• 30 squats
• 115-lb. push press, 20 reps

Accessory Work
3 sets for quality
Practise Double DB Burpee box step overs with 2x12.5-15/20-22.5kg dumbbells x 8-10 reps
30-50 double unders right after
rest 1-2 min bwn sets

Goal is unbroken set and get some grip stamina in while trying to get those double unders in right after db movement. This is pretty crap combination.

Cool down
2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

1A) back squat 4x3x60% (explosive)
1B) high box jumps 4x3

5 Rounds For Time:
400m Run
10 HSPU
10 Box Jumps 60/50cm
10 SDHP 43/30kg
20 DU

50 Double-Unders
35/28 cal Row
50 Double-Unders
5 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans 60 / 42.5kg
6 Push-Ups
9 Air Squats

(Technique)

• 6x Every 2.5min.:
  1 Clean pull
  1 Low Hang Power clean
  1 Front squat
  1 Split jerk

• easy/moderate weights.

Kyykky 6x5x80%

Penkki 6x2x80%

Maastaveto 6x5x80%

Sivutaivutukset 3x20 / puoli

Reverse Hyper 3x12-20

bike 500m
then
3 rounds of 30s. on 20s. off
stick pass through
scapular push up
hollow hold
ring row

---

Max effort UNBROKEN reps for

strict C2B
rest 5 min
kipping pull up

mark down 2 of your attempts per movement

Practice: (10-15min.)
Pull up / Chest to bar / Muscle up

• Try to go next level.