8 min AMRAP
3 Bar MU
15 wall balla 9kg/6kg
10 m waiters walk 20kg/10kg

500m Row/Skierg + 400m Run

Go fast but try to get same pace in all rounds

Work in teams of two.
1min Heavy Tire Flip
1min Heavy Sandbag Shouldering / Axle Shoulder to Overhead
On every second minute team members change equipment(sandbag or axle).
4 Rounds, For Reps

25 min AMRAP:

• 25 burpees
• 1000 m row

5 exercises, 5 sets, 5 different rep ranges

Exercises :
Double KB swings
Pendlay Rows
FB Hamstring curl
Box Jumps
Wall press abs/hanging leg raises

Reps
1st set- 20 reps of every exercise
2nd set- 15 reps of every exercise
3rd set - 10 reps of every exercise
4th set- 8 reps of every exercise
5th set - 6 reps of every exercise

40 KB Swings - 3 goblet squats
35 Swings - 5 squats
30 Swings - 6 squats
25 Swings - 7 squats
20 Swings - 8 squats
15 Swings - 9 squats
10 Swings - 10 squats

1RM Max Procedure
- Set 1 - 50% x 8 reps
*90 sec rest
- Set 2 - 60% x 6
* 2min rest
- Set 3 - 70% x 3
*3min rest
- Set 4 - 75% x 2
*3min rest
- Set 5 - 80 % x 2
*3min rest
- Set 6 - 85% x 1
*3min rest
- Set 7 - 90% x 1
*4min rest
- Set 8 - 95% x 1
*4min rest
- Set 9 - 100+ % x 1
*5min rest
- 10th Set - max out x 1

1RM Procedure
- Set 1 - 50% x 8 reps
*90 sec rest
- Set 2 - 60% x 5
* 2min rest
- Set 3 - 70% x 3
*3min rest
- Set 4 - 75% x 2
*3min rest
- Set 5 - 80 % x 2
*3min rest
- Set 6 - 85% x 1
*3min rest
- Set 7 - 90% x 1
*4min rest
- Set 8 - 95% x 1
*4min rest
- Set 9 - 100+ % x 1
*5min rest
- 10th Set - max out x 1

3 x 8-10 Push-ups + Dumbbell generate rows

5 rounds of:

• 10 strict chest-to-bar pull-ups
• 20 hip-back extensions

Perform the hip-back extensions slowly and methodically.