A: Bench press 3x5
B1: Seated Shoulder press 2set
B2: Lat pull downs 2set
C1: BB skull cruschers 2set
C2: DB Reverse flys 2set

5x3 stopilla alhaalla

3 Rounds For Time:
15/12cal Ski
5 Devil's Presses 22,5/15kg
5m HS Walk (unbroken)
Then
Rest 3:00
Repeat

Scale HS walk to 3 Wall Walks

6 Rounds Of:
14/11cal AB
14 GHD Sit-ups
14/4 Burpees To Target / Sandbag Ground To Shoulder 60/40kg
1:00 Rest

• Alt. btw burpees and sandbag each round.
• Timecap 4:00 / round (rest not included)

5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

Amrap 10min:
5 pull ups
5+5 KB push-jerk
15 squats

3 rounds for time of

5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 105 lb. ♂ 155 lb.

1) run (around the Box)
2) DB stoh x 8
3) C2 10kcal
4) V-up x 10
5) rest
@12,5kg x 2

7-10 times

Recovery 10 min

• forearm smash barbell

3 rounds
a) row 15cal
b) 20 box jumps
c) 15 wallball
d) 20 DB snatch 15kg
e) rest