Deadlift Progression
3 x 20, 1 x 10 @ 55-60% of 1RM

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

EMOM 10

• Row 100m as hard as you can and relax for the rest of the minute.

70-50-30 db snatch 22,5kg
30-50-70 Wallball
After each round 10 burpees to target and 800m bike

21-18-15-12-9 reps for time of

• Chest-to-bar pull-ups
• Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

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

4 rounds for time of

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

3 min rest in between each round

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

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

Three sets of three alt hand negative one hand pull-ups (3 per hand). Resist as much as possible.