• Heavy Sled Push
• Heavy Farmer Carry
• Stone to Shoulder or Over shoulder
• Axle press
• Sledgehammer on Tyre
• Done as 20min practice.
• Athletes can choose how much work to perform of each

Optional Accessory

STRENGTH

3 rounds, rest as needed between

10 Double KB Snatch (from hang) +
10 (5+5) KB Front Rack Box Step-Up

RPE 3-4, unbroken sets

• 5-5-5-5 of:
BB Shoulder Press
90-95% of last week 5@9 RPE
Usa il 90-95% del carico usato per la 5@9 RPE della settimana scorsa

• 2-…-2 of:
BB Squat Clean
2RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Row 5000m
50 rower over burpees
Row 5000m

Weighted Ring dip 5 RM, or 4x5 reps

Push press 4 RM, then 4x4 @ 90%

Penkki punnerrus 6x5@75-85%

Ojentajapunnerrus 5x6-10 (kp niskan takaa)

Takakyykky 5x5@75-80%

VAPU, samaanvauhtiin 5x3@75%-

100 Prone Double Leg Banded Leg Curls

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (60/42.5)
15 Barbell Facing Burpees
9 Push Jerks (60/42.5)

Repeat from 8.31.18