Back squat 3x5@50-60-70%

Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(20)
3rds
750m row
24 hrpu
24 step ups-challenge-box jumps
24 kb high pulls-53/35-challenge-70/53

Opt(12)
1600m walk/run
4x1 clean and jerk
5x5 hollow rock

Finisher
50 knee tap crunch
1:00 min

Back Squat

5 Repetitions@70%
4 Repetitions@75%
3 Repetitions@80%
1 Repetition@85%
1 Repetition@90%
1 Repetition@90%

SO 2:00

3 x 10 Toes 2 Bar
50 sit ups

20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

Kilos: 22.5's/15's

Dumbbell thruster 3x5

WoD "Hells Bells" 4 Rounds for time:

• 12 KB Swings
• Run 100m with KB
• 12 Goblet Squats
• Run 100m with KB
• 6+6 KB Cleans
• Run 100 M with KB
• 6+6 KB Push Press
• Run 100 M (WITHOUT KB)

3 Rounds:
30/20 Cal Row
15 CTB
... Directly Into:
3 Rounds:
20 Alternating DB Snatches
15 Thrusters 42,5/30kg

Kyykky 3x2x80%
Maastaveto 3x1x80%

Banded Triceps Complex x AMRAP 1 each position
- supinated + pronated + overhead
Then,
- Half-kneeling Biphasic Pec Strech x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale