Run 11,2 km

5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing

Complete as many rounds as possible in 15 minutes of:

• 21 GHD sit-ups
• 14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Gymnastic Conditioning
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

Deadlift
Build to a Heavy Set of 8

Hang Power Clean
Build to 3 Rep Max

Back Squat
Build to 10 Rep Max

Push Press
Build to 6 Rep Max