3 RFT
400m run
21 swings @24/16
12 pull ups

bent over inbetween leg hip thrust with low pulley x 6-10 reps
L Sit Pullup Hold :30
Single leg deficit lunge with rear leg on bench x 5 each leg
Plank Hold for :30
Shoulder dumbbell press x 6 (super strict - no dip)

50 double unders
10 deadlifts @130
40 double unders
8 deadlifts @130
30 double unders
6 deadlifts @130
20 double unders
4 deadlifts @130
10 double unders
2 deadlifts @130

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps

(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

150m Intervals - on track - rolling - 4x150m - wind - 25.3, 22.1, 21.93, 22.1

3 rnd
Rest 3min between rounds

5 ring mu
20 wb
30du

Max edort
Result tot time

AMRAP 8 min:
- 20 sit-ups.
- 20 Kb push presses (24/16 kgs).
- 20 Toes to bar.

For 10 minutes:
- Odd minutes: push ups.
- Even minutes: burpees.

The total score is the sum of the two sets with the least number of reps for each exercise.

Example:
Push ups: minute 1-15 reps; 3-15; 5-13; 7-14; 9-13. The minimum is 13.
Burpees: minute 2-13 reps; 4-10; 6-9; 8-10; 10-9. The minimum is 9.
Total score = 13 + 9 = 22.

2 position clean + front squat
(Maasta / polvelta)

In 1 Minute
3 Deadlifts
60 Yard Shuttle Sprint (5yds – 10yds – 15yds)
Max Reps Burpees
Rest 2 Minutes
10 Rounds
Count # burpee reps