For time:
Buy in 25 burpee box jumps

21-15-9
Clean and jerks 95/65
250m run

Buy out 25 burpee box jumps

*run must be done after every set of C&J
* scale for run would be 350m Row

Bike or row
1 min easy pace
0:45 moderate pace
0:30 fast pace

Then
3 rounds
10 good mornings with an empty barbell
5/5 single leg kettlebell deadlifts

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

AMRAP 16'
1 Legless Rope Climb
2 Wall Climb
4 Burpee DB Box step over @2x22,5/15kg
8 Devil Presses
16m DB Bear walk

3 rounds
250m run
10 empty barbell back squats
8 alt curtsy lunges

Strength
Back squats
5 reps @ 60-70% of 1RM
1:30 rest
X5

*weight stays the same throughout all 5 sets
*take time to warm up to starting weight

For LoAD

5 rounds

5 front squats

2 jerks

5 back squats

10x 500m / rest 2min / 5km ave. - 5-7s.

1. RUNNING
1,600m Run
Rest 4 Minutes
1,200m Run
Rest 3 Minutes
800m Run
Rest 2 Minutes
400m Run

2. FRONT RACK CARRY & BURPEES
60m Double KB front rack carry 2x24/16kg
21-15-9 Burpees

3. ROWING
1000/800m Row

A) Single Leg RDLs
AMRAP 5:00

B) Single Arm Front Squat
AMRAP 4:00

• Pick loads that are challenging between 8-10reps

Buy in: 400m Run / 1+½ x Stairs
then
6 Rounds for time:
15 Russian Swing
12 V-Ups
9 Burpees
Then
100 Double Unders

For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" 35/25kg

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees