– Jefferson curl 3 x 3 10s Descent, 10s Ascent
– Prayer Stretch x 60s
– Lizard Pose x 60s each

A.
3 sets:
25 Wallball
10 BMU (strict pull-up)
25 Wallball
5 Squat clean (60kg)
1:1 rest

B.
4 sets:
1. 10+10 tricep pull (lateral/banded)
2. "21´s" Bicep curl (20kg)
3. 15 tricep pull down (banded)
4. 10+10 DB bicep curl

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

Complete as many rounds as possible in 10 minutes of

• 5 strict handstand push-ups
• 10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

3x
10 Rower Pike-ups
40 Hollow Body Scissor Kicks
20 supermans

EMOM x 6
5 TnG Power cleans

E3MOM x 4
6 Def SHSPU 20+10kg plates + ab mat
max strict pullups

"ARROW HEAD"
5 round
AMRAP 3'
6 deadlift 90/60
9 Push-ups
12 sit up
*rest 1:00 between rounds

A,
For time:
10 Power Cleans @84/61kg
20 Ring Push-ups
40 Double Unders
8 Power Cleans
16 Ring Push-ups
32 Double Unders
6 Power Cleans
12 Ring Push-ups
24 Double Unders
4 Power Cleans
8 Ring Push-ups
16 Double Unders
2 Power Cleans
4 Ring Push-ups
8 Double Unders

Goal: sub 9 min

B,
Endurance
For distance:
Sled Drag, 30 mins

Weight = 30/20kg

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins