On The 3:00 x 5 Rounds:

HS Walk
Max Echo Bike Calories

Round 1: 30m HS Walk
Round 2: 25m HS Walk
Round 3: 20m HS Walk
Round 4: 15m HS Walk
Round 5: 10m HS Walk

5 rounds
60s. Sled Drag @ AHAFA
6 alt. DB snatch 22,5kg/30kg
10 sand bag over box 48 inch

For time:

21-15-9-9-15-21

Deadlift 102,5/70kg
Burpees

• Quick breaks are key on the deadlifts. For some athletes, quick small sets will work best while for other athletes, bigger sets will work best. Go with the strategy that keep you moving.

• Pace the burpees in way that will allow you to hold on for big deadlift sets. Goin a touch slower than you think can pay off in the later rounds.

( 12 - 20 )

1:00 + 1:00 Banded Hamstring Stretch
30s Push Up to Down Dog
1:00 Active Spiderman
4:00 Cardio

Shoulder Press

6-6-6-5-5-5, Weight By Feel

Go every 2:30

3 Rounds:

1:30 Any Machine
12 Air Squat + 8 Push Ups + 4 Strict Pull Ups
10 Banded Good Mornings

5 rnds
12 bar bicep curls
12 french press
@ ahafa

5 rounds for quality

5 sots press e/s
10 box step down e/s
7 DBL DB inverted bench row

AMRAP x 16 MINUTES
21-15-9
Box Jumps*
KB USA Swings @24/16kg
Toes to Bar

*Change box height each round...
Round of 21 (20)
Round of 15 (24)
Round of 9 (30)

• After finishing the round of 9, it starts again at the 21 reps
• Video: https://vimeo.com/775722560