4x5

Every 30sec 1 Clean

Deadlifts (Touch and go)
-55% x 6 reps
-65% x 6 reps
-75% x 6+ reps (keep going only with perfect form)

5-5-3-3-1-1-1

2 sets
5 min easy pace 40-50 rpm
4 min easy / moderate pace 45-55 rpm
3 min moderate pace 50-60 rpm
2 min moderate / fast pace 55-65 rpm
1 min fast pace 60-70 rpm

Rest 3 min between sets

4 Al Fresco Rounds for time, 40 burpees, 30 press ups, 20 44lb thrusters, 10 22lb wall balls, 5 kettlebell swings (pair of 1 Pood kettlebells). 30:08.

For time

• 100 Cal row
• 50 Pullups
• 25 Burbee box jump overs 24"
• 25 Squat Cleans 60kg
• 25 S2O 60kg
• 25 Bar facing burbees
• 50 T2B
• 100 Double unders

6 Sets
KB single arm Front Rack carry - Right (30 secs)
25 Jumping Jacks (light rhythm)
KB single arm Front Rack carry - Left (30 secs)
5 tempo knee push ups (3 seconds on the way down, 3 seconds on the way up, 0 seconds rest in bottom and upright position
25 Jumping Jacks (light rhythm)
90 sec walk

(c) Peter Koopmans

4 rounds for time of

*20 pull up
*25 push up
*30 Hollow rock
*40 squats

3 min rest in between each round

10 MINUTE AMRAP:
1, 2, 3 reps cont'd of
DB THRUSTERS @35/20
CTB PULL-UPS