Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next

130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

3 x 5 min AMRAP

1) 15 Front squat - 15 STOH

2) 20 Burpee - 20 Pull up

3) Sled drag

Rest 1 min between the amraps.

5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

EMOM
Box over burbee
Wall ball
DU
Sit Up
Rest

3 rounds of
10 Deadlifts, 135# (115#)
50 Double Unders

Banded Bench Press
12x 2 25 LBs
Black Bands (Red + Tangerine)

Extras
100 Push Ups
3x 10 Barbell Row (95 LBs)
600 Flutter Kicks
100 Triceps Press Purple Band
2x 100 Sledgehammer Hits (16 LBs)

Deadlift 5 x 5

Chipper From Garage Games

60 Box Jump 20″
40 HRPU
20 T2B
10 DL 275/185
20 Burpee
40 ABMAT (GHD Sit-up)
60m OH Walking Lunge(45/25lb plate)

(During games teams of two worked and stayed together during each movement. Team member 1 had to complete all reps before team member 2 could begin movements AND team member 1 could not move on until team member 2 finished with that movement)

Did the partner method; we made it within the 25 min cap!!!