4 rounds for time
assault bike 20/15 cal
10 box jump
10 alt. Db snatch 25/17.5kg
1 min rest

Clean segment pull

3 x 3
@add 2-5kg to last week
3 s. pause at start, knee, hip
6s. down

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

---

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

---

Clean & Jerk
6x every 90s.

box power clean
+
box clean
(below knee)
+ jerk
@add 2-5kg to last week

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

In teams of 2
1200m run
3 rounds
21 wall balls@9/6kg
15 kipping HSPU
9 chest to bar pull ups
-into-
800m run
2 rounds
21 wall balls
15 kipping HSPU
9 chest to bar pull ups
-into-
400m run
1 round
21 wall balls
15 kipping HSPU
9 chest to bar pull ups

Timecap : 30 mins

5 rounds:
1min Plank Hold
:30 Copenhagen Plank L
:30 Copenhagen Plank R
Rest as needed

10 sets of Front Squat
Sets 1-4: 3 @70%
Sets 5-8: 2 @80%
Sets 9-10: 1 @90%
Complete sets every 1:15 for 12:30.

10 x 3

A,
4 Deadlifts, pick load

Every 2 mins for 10 mins.

75-80% 1RM

B,
21-15-9 reps, for time of:
Wall Ball@12/9kg
Power Clean@61/43kg
Shoulder-to-Overhead@61/43kg

Goal: Sub 9 min

C,
3 rounds for quality of:
Suitcase Carry, pick load, R 15m
10 R Standing Teapots, pick load
Suitcase Carry, pick load, L 15m
10 L Standing Teapots, pick load

You choose the weight and object (kettlebell, dumbbell, or barbell).

For time:

15 Hang Power Clean
1500m Bike Erg
12 Hang Power Clean
1200m Bike Erg
9 Hang Power Clean
900m Bike Erg

85/60kg ( Teens 75/50kg )