#Strength
8 @ RPE 9; 1/2 load drop (-15%) of:

• BB shoulder press

#Strength
6 @ RPE 8; 2/4 repeat of:

• BB deadlift

24 MINS AMRAP
100 METRES RUN
21 BOX JUMPS
100 METRES RUN
15 TOES TO BAR
100 METRES RUN
9 POWER CLEAN 60-35

10 rounds:
500m Row / Rest 1min

(HR: 70-85%)

5 rounds for time of:
Run 400 metres
20 push-ups

Teams of 3:
AMRAP 25:
100 Calorie Row
50 Clean and Jerks, 135/95
100 Calorie Row
50 Clean and Jerks, 155/105
100 Calorie Row
50 Clean and Jerks, 185/135
100 Calorie Row
Max Clean and Jerks, 205/145

Seated Hamstring stretch

#MetCon | 3 rounds for time of:

• 25 burpees
• 25 double unders/100 single unders
• 25 sit-ups
• 25 double unders/100 single unders
• 25 air squats
• 25 double unders/100 single unders

Row 45 cal
30 GHD situps
2x
5 squat cleans 70 kg
3 rope climbs

BACK SQUAT
3-3-3-3-3-3
REST 5 MINS
At 50% of your back squats
As faster as possible complete 100 walking lunges back rack.