1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
1b) 1-Arm KB Row: 3 x 8-10 ea. No rest.
1c) Banded Facepull-aparts: 3 x 15. Rest 60s.

• This a triset - you go from 1a to 1b to 1c then rest 60s.
• All sets should be challenging

50 Cal Ski
40 m HS walk
50 Cal Row

For time:

4 legless rope climb
3 rope climb
15-12-9
Devils press 22,5kg
20-15-10
Double DB Front Squat 22,5kg
7 Ring MU

1) strict HSPU 3x4
2) HS 3x48s

3 rounds of:
20 m front rack carry
20 front rack lunges
20/20 one leg hip thrust

1) AB
2) DU
3) WB
4) rest

9*2min AMRAP w/ 1min rest

1 - 14cal echo bike + max reps burbee
2 - 14cal row + max reps single arm devils press
3 - 14cal ski + max reps db snatch

Score = burbees, devils presses & snatches

500cal for time!

50 kb swing
40 wall balls
30 pull ups
20 Kb deck squats
10 burpees

1) snatch 5x3x65%
2) dragon flag 3x2