Deadlift

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

5 rounds
- 100 single unders
- 10 barbell push press (40kg)
- 10 box jump (60cm)

100 turkeys get up (3kg)

Find 1 RM of squat clean + hang squat clean (UB)

complete 3 rounds for time of:
20 wall ball shots
20 sumo eadlift high pull 15kg bar
20 box jumps
20 push press 15 kg bar
Row 20 calories

Assault bike
2 min on 1 min office x 9

90 min
Warm up

A. Every 90 sec, for 15 min (10 sets):
Hang clean + clean
25 35 45 45 47.5 50 52.5 55 57.5 60 :)

B. HSP week 2, day 2
Back squat 10x50 8x57.5 8x62.5 8x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

C. Deadlift
10x50 10x62.5 10x67.5 8x77.5 6x82.5

D. Row for 15 min, easy pace

100 Hollow rocks for time.

6x2 front squat with 1 sec pause 70%-80%

3 rounds
10 burpees
10 KBS 53#
400m run

• 4 min rest

3 rounds
10 burpees
10 KBS 53#
200m run

Total time including rest