3.66 mi
09:14 min/mile pace

21 FS #65
21 Push ups
800M Run
15 FS #65
15 Push ups
400M Run
9 FS #65
9 Push ups
100M Farmers carry #70

21 FS #95/65 (31)
21 Push ups (on knees)
800M Run
15 FS #95/65
15 Push ups
400M Run
9 FS #95/65
9 Push ups
100M Farmers carry #80,70 KB (35)

20 Minute AMRAP

100M Run
3 HSPU (mod:negatives + holding up)
5 Pull Ups (red band)
5 TTB (got almost all of them)

1.5 miles

Road run, flat

Skill
Push Jerk

For Time*:
30 HSPU
40 Pull Ups
50 KB Swing
60 Sit Ups
70 Burpees

*20-Minute Cut Of

Back squat 15 RM

Muscle Snatch:
- 5 x 20kg x 2
- 5 x 30kg, 5 x 40kg

Hang Power Snatch:
- 5 x 20kg x 2
- 5 x 30kg x 2
- 5 x 40kg x 2

Power Snatch:
- 5 x 20kg x 2
- 5 x 30kg x 2
- 5 x 40kg x 2

OHS:
- 5 x 20kg
- 5 x 30kg
- 5 x 40kg

Squat Snatch:
- 5 x 20kg x 2
- 5 x 30kg x 2
- 5 x 40kg x 2

Shoulder Press + Barbell Shrug:
- 5 x 20kg + 5 x 100kg
- 5 x 30kg + 5 x 100kg
- 5 x 40kg + 5 x 100kg
- 5 x 50kg + 5 x 100kg
- 5 x 55kg + 5 x 100kg

Dumbbell Front Raise + Plate Front Raise + Barbell Upright Row:
- 3 rounds
- 14kg x 5 (each dumbbell) + 20kg + 40kg

Seated Dumbbell Shoulder Press (palms in):
- 5 x 14kg
- 5 x 20kg
- 5 x 24kg
- 5 x 28kg

10 x Butterfly Pull Ups

Warm Up:
- DU's, Air Squats, Push Ups

12min AMRAP:
- 8 x 50kg Hang Clean
- 10 x 50kg Back Squat
- 12 Burpees
- 6 rounds + 8 Power Cleans

Rest 4mins

8min AMRAP:
- 40 x 20kg Thruster
- 20 x Sit Ups
- 10 x Push Ups
- 2 Rounds + 25 Thrusters

Rest 4mins

3 Rounds:
- 30 x 20kg Deadlift
- 30 x 20kg Hang Power Snatch
- 1min Plank Hold
- Rest 45secs after first round and 30secs after second round

Gymnastics Training

L-Sit
3x Max Effort L-sit Hold !

Conditioning:

A. 3 round for time of:

21 thrusters 95/65
21 KB swings 53/35
*5 burpees EMOM – Every Minute on the minute !!
**17 Minute WOD Cutoff