5 rounds for time:
12/10cal AB or 15/12cal Ski
15m Sandbag Bearhug Carry 60/40kg
6 Sandbag To Box 120/100cm 60/40kg

Bench Press 18-12-6 reps. Add weight for each set. Then max reps @ 90%

Hanging MB Raise
3 x 6-8. Rest 60s
+
- Pigeon Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:

5 Rounds:

4 Deadlift
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb
.....
150 Double Unders
.....

5 Rounds:

4 Deadlift
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb
......
150 Double Unders
......

5 Rounds:

4 Deadlift
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell 70kg/47,5kg

( 15 - 25 )

5 Sets of :

Clean pull + Hang Power Clean + Power Clean + Push Jerk @ 75- 80%

5 Sets of 3 @ 75 - 80%

• Bar starts @ knee level

5 Sets of 3 @ Light Weights

** 3 sec bottom pause each rep

3 Rounds:

1:00 Row, Bike or Ski
5 SN Deadlift
5 Muscle SN
5 OHS
30s Overhead Squat hold, in bottom

3-5 Rounds:

8 Ring Rows
8 Good Mornings
8 Push Ups
8 Sit Ups
8 Air Squat

10 RFQ:
1min AB
1min Ski
1min Rest
- Easy pace, zone 2