4 sets:

• 3 Push Press (as heavy as form allows)
• 2-3 Legless Rope Climb
• Rest 3min after every set

15min AMRAP of:
* 5 HSPU
* 10 alternating pistol squats
* 15 pull-ups

12 Minute AMRAP.

-150 Wall Ball Shots (14 lbs to 9' target)
-90 Double Unders
-30 Muscle ups

5 rds:
Inchline Bench pressx5rep+
push heavy sled 20m and back
Rest 3 min after sled.
-Mark Bench press kg

2x6-5-4

20 Minute AMRAP

7 - Push Press @135lb
10 - OH Squat @135lb
15 - GHD situps
7 - Box Jump @ 30"

100 min
Warm up: EMOM12 + 25 m HSW
1.Weightlifting
A. Barbell warm up
B. 5 sets: 3 Hang squat cleans
- Rest as needed
- 50-70% Load

2.Aerobic work
A. 3 x 15 min row with rate increase, rest 2 min bs.
0:00-05:00: 20 spm
05:00-09:00: 22 spm
09:00-12:00: 24 spm
12:00-14:00: 26 spm
14:00-15:00: 28 spm
- PK
Set 1: 2.23.9/500 m, 3126 m, 134/150
Set 2: 2.27.1/500 m, 3058, 134/146
Set 3: 2.25.1/500 m, 3101 m, 135/147
Total avg. pace 2.25.3/500 m

For time

10-15-20-25
Wb 20/14p
C2B

85# max

3rounds for time:
- 5/5cal skierg side pull
- 20 cal skierg
- 10reps sand bag over object, about 1m, 30-45kg bag