3x 5min AMRAP
6 burpee
6 wall ball
6 cal bike/ski
* -rest 3min between amraps*

4 Sets for quality:

30 second GHD Hip extension Hold
20 Alternating Dumbbell Plank Row
10 Barbell Hip Thrust

3 Rounds :

30s Banded Pass Trough
30s Banded Good Mornings
10 Kettlebell Swing
30 Single unders
5 Burpees

5 Rounds for Reps:

1 Minute : Max Unbroken Strict Pull-Ups
2 Minute : Max Unbroken Dumbell Bench Press
3 Minute : Rest

Dumbbells 32,5/22,5

3 Rounds for Time:

50 Single Leg Squat
7 RMU
10 Hang Power Cleans 80/55kg

CAP 18

• Atletes will move at their maximal sustainable pace throughout.
• Atletes should settle into a steady pace on the pistols. These are a challenging movement for many athletes se being deliberate and making sure to hit every rep is key here and less important than speed.
• If you can go unbroken muscle ups, this will be separator. If that's not in the card, 1-2 quit break work great. Be sure to control the rings on the way down so that you won't have to fumble around trying to hop back up.
• Again, if you can go unbroken on the hang cleans, this will be another separator. Aim to hold on but 2 sets work great here too. Remember that right after the cleans is the single leg squats where we can recover a bit.

For time Until 10k

2 minutes On
1 minute Off

Max Unbroken Bar Muscle Ups

2x25
High box jump (75/60)
Strict pullup
Kb swing (24/18)
BTN walking lunge (30/25)
Knees to elbows
Push press (30/25)
Good morning (30/25)
Wall ball (30/20)
Burpee
DU

4 rounds
8 reps each
90s. rest b/w rounds
Bench row
bulgarian split squat
biceps curls

2x
20 cal easy bike erg
10 ghd sit ups
10 ghd hip ext.

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4 rounds, each round for time, of:
Row, 500/400 m
Rest 45 secs
10 Sandbag Cleans

Rest 3 mins between each round.

70/45 kg

HR 2 65%