4x4 @65-69%

“Death swing”
300 rkb swings for time
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.

4 RFQ
40m SB bearhub carry 200lbs
40m sled sprints 45kg
10 DHSPU

A: back squat 3x5@65%
B: Bench press 3x5@65%
C1: Double Kb Shoulder press 2x10
C2: FC Lunge walk 2x16steps
D1: push ups 2xMax
D2: leg extensions 2xMax
E: OH triceps extensions 2xMax

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Warm up
Tabata bike or row

2 rounds
10 squats
10 stationary lunges

Backsquat
10-8-6-4-2
Every 1:30 x 5

WOD
100 jump rope
80 air squats
60 ring rows
40 box step ups
20 Burpees
40 Box step ups
60 ring rows
80 air squats
100 jump rope

3 rft
15 ttb
12 thrusters 45 kg
9 lateral bar burpees

Three sets of ten reps of double kettlebell snatch. Mark weight of single KB.

A)
10 Burpees to target
16 Wallballs @ 20/14lbs
20 DB snatch @ 22.5/15kg

B)
10 T2B
15 Box jumps
20m OH walking lunges @ 22.5kg /15kg

5 Rounds for time :
12 Deadlift
9 Overhead Squat
6 Hang Power Snatch
Barbell 50/35kg
TC 11