For Time
N 400m / M 500m Row
10 Goblet squat (w/ dumbbell)
20 Dumbbell snatch (alternating)
30 Wall-ball
2 Rope climb (3.6m)
30 Wall-ball
20 Dumbbell snatch
10 Goblet squat
N 400m / M 500m Row
Time cap: 14 min

Rope climb
40-49: 1 Seated start + 1 Legless Rope climb
50-59: 1 Legless + 1 Rope climb
60+:
2 Rope climb
Goblet squat + DB snatch
40-59: N 15kg / M 22.5kg Dumbbell
60+:
N 10kg / M 15kg Dumbbell
Wall-ball
40-59: N 6g + 275cm / M 9kg + 305cm
60+;
N 3kg + 275cm / M 6kg + 305cm

For Time,
3 Rounds:
1 Wall walk
9 Box jump over (N 50cm / M 60cm)
15 Toes to bar

2 Rounds:
2 Wall walk
12 Box jump over (N 50cm / M 60cm)
12 Chest to bar pull-up

1 Round:
3 Wall walk
15 Box jump over (N 50cm / M 60cm)
9 Bar muscle-up

Time cap: 15 min

Week 1/16: Inverted Juggernaut Method

Back squat

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)

Week 1/16: Inverted Juggernaut Method

Bench Press

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)

A, Strength: 4 sets
-Mixed Rack DB Split Squat x 6/6 (front rack+farmer)
Rest 60 sec
-Sliding Leg Curls x10-15
Rest 60 sec
-Banded Hip Adduction in Supine x 10-15 / leg
Rest 60 sec

B, In Teams of 2 (Relay style)
6x 2:00 mins for max rep / 1:00 rest btw

-Sled / Sled Drag (sprint / @light)
-Barbell Back Rack Lunge + 10 m Carry (front Rack)
-Bike (:20-30 sec sprint / person)

3 rounds

1 min ski
:15 transition
:30 Bar Muscle Up
:15 transition

1 min row
:15 transition
:30 C2B pull-up
:15 transition

1 min bike
:15 transition
:30 Haging L-raise
:transition

10 min AMRAP
3 rope climb
10 DL ~85kg
20 box step ups *unweighted

Back squat max reps at 80%

..at 75kg

4 sets

5-10 unbroken kipping handstand push-ups
10 DB push press
:20-:30 sec wall facing handstand hold

Rest 2 min between sets