3 rounds
10/8 cal bike or row
10 passthroughs
5 ring rows
5 DB thrusters

With a partner
2 RFT
100/85 cal bike/ 1 mile run/ 2000m row
80 OH single arm DB walking lunges 50/35
60 pull-ups
40 DB thrusters 50/35
20 synchro burpees

Every 5-minutes for 15-minutes

8-12 DB seated strict presses @ tempo 30×1
8-12/side DB bent over see-saw rows
8-12/side DB front rack reverse lunges

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.
DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.

8 sets of intervals ( 4 rounds )

60-second AMRAP
3 DB Devil’s presses
12 Air squats
+
30-seconds rest
+
60-second AMRAP
4 DB power cleans
4 Strict handstand push-ups -> Kipping HSPU
+
Rest for 90-seconds before next set

DB`S 22,5/15kg

2 sets:
3min Row
1min Rest
2min Row
:30 Rest
1min Row
- 2min Rest btw sets
- Increase pace each interval
- Score calories

START 9:00
EVENT 1,2,3,4

Strength Maintenance

5x5 Weighted Pull Ups + Weighted Push Ups
Move immediately into next movement
Rest as needed between efforts
*Increase weight each round

7 rounds for time:

• 7 deadlifts
• 7 hang power cleans
• 7 front squats

Rest 1:00 between rounds.

♀ 105 lb
♂ 155 lb

For time

10 Bar muscle-ups
20 Power cleans @ 52.5/35kg
30 Shoulder to overheads @ 52.5/35kg
40 Box jump overs, 24/20″
50 Lateral burpees over the bar
40 Box jump overs, 24/20″
30 Shoulder to overheads
20 Power cleans
10 Bar muscle-ups

Target time. < 18-minutes

Pacing. Keep rest and transition time to a minimum and get straight to work each time.
Strategy. Approach the first set of bar muscle-ups based on your proficiency. If you feel confident, you can go for unbroken so long as it won’t impact your pacing overall. If you need to break the sets, have a game plan that allows for your rest to stay short before getting right back up on the bar.
The barbell is on the lighter side, so you should be able to cycle through the power clean and shoulder to overhead in bigger sets. Take short breaks as needed in order to maintain your pace and to conserve for the second set of each.
Find a fast, but steady rhythm for both the box jump overs and burpees. You want to find a cadence that allows you to consistently move through both without any excessive rest between reps. Target to try and match your sets on the barbell the second time through before moving to the final set of bar muscle-ups.
Don’t be afraid to be a little more aggressive on the final set of bar muscle-ups, but be mindful to not push to failure.

5 Rounds of
20 Kettlebell-Swing
10 Pull-Ups

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

trempo front squat
6x 4 - rest as needed
2 @ 80
2 @65-70% of 1rm