A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Rest 1:30
Extended Arm Sled Drag, pick load, 30m
Rest 1:30

Yoke Carries- moderate load
Extended Arm Sled Drags- moderate load

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats @60/50cm
40 Push Jerks @61/43kg
200 Double Unders

Goal: sub 20 mins

C,
For quality:
3x10 L/10 R Split Squat + Split Stance Good Mornings, pick load
3x8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7/10.

4 x 7 Front squats from the ground

Deadlift 2x10, 1x6, 1x5, 1x4, 1x3

Hollow Rocks: 4 x 25. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

15 min AMRAP
All sets must go unbroken

12 db front rack walking lunges 2x22.5/15kg
9 box jump over
6 t2b
12 wallball 10/8kg
9 db snatch 22.5/15kg
6 burpee

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

Ramp up to heavy single, with good technique