For time:

15 Deadlift 100/70kg
400m Run
12 Deadlift 100/70kg
400m Run
9 Deadlift 100/70kg
400m Run

TC 12

5 Sets Of 5

Weight by Feel

EMOM 12

1) 6 One Arm Devils Press 22,5/15kg
2) 5 Toes To Bar + 5 Push-Ups
3 ) 8-6-4-2 Fronts Squats 70/47,5kg

halting clean deadlift
3 x every 1:30 min
3 reps

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• The weight should be 40-55% for those who may not have done or used the exercise before.
• Those who have attended most of the classes can go over 85%
• Use same weight trough out

Shoulders Press

5-5-4-4-3-3-2-2, start ~70% & building AHAP
+
AMRAP @ 80% Heaviest weight OTD.

Go every 2:30

Bench press

5 - 5 - 5 - 5 - 5

70% BP makismista.

Front Squat 6x6 @80%

4x 2 Strict Press + 4 Push Press

• Use 85% of max weight from last week

Metcon (time)

For time:
21 Thrusters
21 Pull-ups
Rest 90”

For time:
15 Thrusters
15 Pull-Ups
Rest 90”

For time:
9 Thrusters
9 Pull-ups

M: 42,5kg W: 30kg

Goal is to go unbroken on each set.

Accessory:

3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Hip extensions on GHD
30 Mountain climbers (15/leg)

Metcon (reps)
AMRAP in 10 minutes of:
15 Goblet squats with DB 30/22,5kg
20 Sit-ups

Accessory:
5 Rounds:
8+8 KB ft.rack reverse lunges
8+8 1-leg KB deadlifts