5 Power Clean @ 60kg
5 burpees

12 x 90s rounds:
3 front squat
40m farmers walk @2x 45kg
Rest is time left from 90s

Squats:
4x3@100kg
4x3@90kg
4x3@80kg

5 X 3 reps
Add weight each set , full reset before every rep!

Bench Press, Push Ups, Pectoral, Chest Incline etc

for time:

100 KB Swing (32/24)

50 x amerikkalainen etuheilautus, 24 kg
50 x pystypunnerrus tangolla
50 x kirvesmies, 12 kg kuula
50 x vinopenkkipunnerrus, 50 % omasta kehon painosta
50 x wall ball, 3 m / 10 kg pallo
50 x ojentajapunnerrus kuminauhalla
50 x istumaannousu

FIGHT GONE BAD!!
3 rounds of 1 min of:
- Wall ball shots (9/6 kgs).
- Sumo deadlift high-pull (35 kgs).
- Box Jumps (24"/20").
- Push press (35 kgs).
- Rings Row with feet on the box.

***** 1 min per exercise and 1 min rest between series.

12-9-6 reps for time of:

• Muscle-ups
• 275-lb. deadlifts

Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

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AFAP
50 double unders
then
3 RFT
9 hspu
15 ring dips
21 push ups hands off
then
50 du

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds