A,
For distance:
Weight Vest Run: 1x 10 mins @9/6kg

Directly into part 2...

For time:
Run, X m

Take the vest off and run out and back to your previous turn around point for time.

B,
3 rounds for quality of:
Sled Drag, pick load, 15m
10 Single Stiff Legged Deadlifts, pick load
Sled Drag, pick load, 15m
10 Barbell Hip Thrusts, pick load
Sled Drag, pick load, 15m
10 Glute Bridge Walkouts

Sled Drag- heavy
Glute Bridge Walkouts- on rings

Wod bench press

3 rounds for time of

• 20 front squats
• 7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Takakyykkyä

For ten minutes, go 30 seconds slow, 20 seconds average pace and 10 seconds all out.

Result is the number of calories cycled.

Zercher squat 3x3.

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings
10 DB press

Strength and skill
Every 2:30 x 4
Max effort strict pull-ups
10 ring rows straight after pull-ups

3 rounds for time:

6 deadlift with stop
10 toes to bar
14 double dumbbel lunges

rx: 100/60kg, 25/16kg

3 sets of front squat

1. 9 rep
2. 6 rep
3. 3 rep

2:00 run or row or bike

Barbell warm up

5:00 to warm up bear complex

With a partner for time:
100/80 calorie row
80 walking lunges
60 bar facing burpees
40 pull-up
20 bear complex 95/65
40 pull-ups
60 bar facing burpees
80 walking lunges
100/80 calorie bike

45:00 time cap 🧢