125 min

1.MU
- Drills
- MU 10 x 1

2.Metcon
A.EMOM8
5 CTB + 5 cal bike

Rest 3

B.AMRAP8
10 pull up
10 wall ball
150 m run
Reps: 4 rnds + 3 pull up

Rest 3

C.AMRAP8
8 TTB
10 box step overs w/DB 15 kg
12 cal bike
Reps: 4 rnds

Rest 3

D.AMRAP8
20 wall ball
200 m run
20 cal bike
Reps: 2 rnds + 20 wall ball

Outdoor Sport

Running / Biking / Hiking

BB Front rack walking lunges 5x12steps
+
100 Shoulder press for time 20/15kg
Every time you drop the bar 10 burpee penalty.

For 32 min: 1 min ON / 1 min OFF

1) Power clean 35 kg
2) Wall ball 14 lbs
3) Box jump over
4) Assaultbike/ ski

For time
30 cal bike erg
130 du
30 cal bike erg
On the 0:00 and every minute 7 deadlift 80kg

For time
1600m run
Directly to
9-7-5
Ring mu
Squat snatch 42.5kg

Deadlift 3-3-3-3-3-3

A,
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
Sandbag Zercher Carry, pick load, 100 m
20 Sandbag Box Step Overs, pick load
Single Arm Suitcase Carry, pick load, L 50 m/R 50 m

Sandbag Zercher Carry / Kettlebell Zercher Carry
Sandbag Box Step Overs / Kettlebell Box Step Overs

C,
For quality:
12-9-6-3 reps of:
Toes-to-bars
Hip Extension

4 rounds for time:

200m run
10 DB snatch (30/22,5kg)
Rest 1min between rounds

Timecap 12 minutes

Amrap 4'
21 cal bike erg
21 toes to bar
21 front squat 40kg
Rest 4'
Amrap 4'
15 cal bike erg
15 toes to bar
15 Front squat 50kg
Rest 4'
Amrap 4'
9 cal bike erg
9 toes to bar
9 Front squat 60kg