3 RFT
10 m Sandbag Walking lunges 150lbs
7 Sandbag deadlift
5 sandbag cleans

• 5 min rest

3 RFT
15 deadlift 80kg
10 back rack lunges 80kg
5 unbroken power cleans 80kg

E3MOM x 5
6 x 1 + 1/2 back squat

21-18-15-12-9-6-3
Hspu
Pistols, alt. Legs

Strict press 5x5

• 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