3 RDS

Run 800m
30 Pull ups
10 Strict HSPU

5 rounds of (with 45/22.5 kg dumbbells)
5 man makers
10 dumbbell lunges
15 TTB
20 kcal assault bike (or rower)

EMOM10:
8cal EchoBike + 3 Power Snatches

3 Power Snatch (tng) + 3 OHS

6 x 2 Hang Power snatch@50-60%

5 rounds:
30 wall ball, 20 burpee, 10 CNJ
3' rest bw rounds

CFH Summer Gains

3 rounds of
10 heels to butt (ball/sliders)
10 hip extensions with 1 sec pause on top

3 rounds of
10 weighted good mornings
10 hip thrusts

Core
Tabata
- Hollow Swim
- Single leg lifts

• Accumulate max L-sit in 3 minutes

Run 2km pk
Run 1km vk
Run 1km pk
Run 2km vk
Walk 5 minutes
Run 2 km vk

12' ladder 3,6,9 ect

STOH 50/40

Ring dips

Pistol squat

3x5 Strict Pullups (add weight if needed)
3x5 Pullup Negatives
3x Max chin over bar hold
3x5 Ring Row