10 Chest 2 Bar
20 Toes 2 Bar
30 Deadlift (83/60)
100 Double Unders
30 Box Jumps
20 Burpees
10 Clean (83/60)

Time Cap 15'

#Strength
3 @ 60% + 4-5% ladder + 3 @ max - 10% of:

• BB back squat

Superkids: 3 x 12 maastavetoa

Ninjat: 5 x 5 maastavetoa

In teams of 3. One works, two rests. Split work as needed.
For 5 Minutes: Row for Calories
rest 3 min
for 4 Minutes: Run for distance with bulgarian bag
rest 3 min
For 3 Minutes: Burpee Box Jump Overs (20 inches)
rest 3 min
For 2 Minutes: Wall balls 9/6 kg
rest 3 min
For 1 Minute: Sled push (60/30 kg)

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)

In 12'

40 Thrusters (20kg)
400m Run
20 Thrusters (20kg)
200m Run

Remaing Time - Max Muscle Ups / Chest to Bar

EMOM 10
2 x Hang Clean

50 Back Squat 60/40kg
*Does not have to be unbroken.
Bar starts from the ground.

Start up
stretch(5)
tabata warm up

choose one or two (18)
oh squat 4x3
bench 3x8
deadlift 5x1
or
3x20 of the following:
lunge
db press
kb deadlift

Metcon(15)
24-12-6
kbs 53/35
cal row or airdyne
hrpu

Metcon-comp(15)
24-12-6
kbs 70/53
ring dip

Finisher
30 ttb/reverse crunch
1 min band ham stretch per
1 min IT stretch

40yd sprints - on turf - rolling - 15x40yds - 5.2, 5.09, 5.01, 4.97,4.90, 4.92, 4.88, 4.81, 4.79, 4.81, 4.91, 4.80, 4.97, 4.98, 4.91