• Thruster ladder
• Ring row ladder
• Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.

IGYG
100 wb @20lb
50 kb swing @24kg (both at same time)
100 burbee

3 x 5

30 DU
20 TTB
10 Squat Clean 35kg / 50kg
30 DU
20 TTB
8 Squat Clean 40 kg / 60kg
30 DU
20 TTB
6 Squat Clean 50kg / 70kg
30 DU
20 TTB
4 Squat Clean 55kg / 80kg
30 DU
20 TTB
2 Squat Clean 60kg / 90kg

STRENGTH
1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00
- Build to a 3RM.

2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.

METCON
"James B"
Details there.
9:00 Cap

EXTRA CREDIT
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK 4:00 REST 1:00 X4
10 burpees
10 v-ups
10 sumo dead high pull

Finisher
60 cross crunch
1:00 hamstring stretch

For Time:
400 Meter Run

9-12-15:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

400 Meter Run

WARMUP
30 Seconds Active Spidermans
30 Seconds Viivajuoksu
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

Bent over row 3x8
Back near parallel, don't touch the floor with the plates between reps.

Deadlift 5x4x80%

30sec on - 15 sec off

1) lankkupito
2) kantapäiden kosketus
3) suorien jalkojen vienti ylös alas
4) russian twist