21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Lateral jumps, over 20-inch/24-inch obstacle

Weights: ♀ 65 lb ♂ 95 lb

A: Jump rope 10x 30 on/30 off
B1: Excentrisk Hspu + kick up 3x5
B2: Pronated grip ring pull ups 3x8
C: Archer push ups 3x7
D: DB powell raise 2x8/arm
E: Push ups 5x11

AMRAP 3 x 5 Rounds

30 Wallball Shots
Max Calorie Row

Rest 1 minute between rounds.

• With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 Quick sets works great if your breaks are less than 10s. 4-6 quick set work great if your breaks are less than 5s.

• After the first round, we'll have a feel for the number of calories we´ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

EMOM4
- 3-4 RMU

Midline

4x
5 Strict TTB
+
15 GHD Sit Ups
Rest 2 mins between sets

3 Rounds For Time:
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups

A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: leg press, Build up to heavy set rpe 8/9
D: Leg extensions 2set
E: Seated calf raises 2x15

3 rounds:
6-10 chinups
8-12 dips

3 rounds:
10-15 chainsaw
15-20 push-ups

Accessory 3 rounds:
12-20 hammer curls
Handstand skills
Butterfly skills