A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

For time

• 50 shoulder-to-overheads
• 50-ft. arm-over-arm sled pull
• 40 burpees
• 50-ft. arm-over-arm sled pull
• 30 sumo deadlift high pulls
• 50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest

30-20-10 reps with a 24/16Kg Kettlebell :
1-arm KB Press
Goblet Lunges
American Swings
Goblet Squats

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

A1: seated db Shoulder press 3x8
A2: strict pull ups 3xMax
B1: push ups 2xMax
B2: SA DB rows 3x15

15 mint
Air squat 10
300 m row
20 legs up for up
5 pull up

E1,5MOM x 12

2 x tempaus

• Worlds Greatest Stretch x 30s per pose
• Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

3 x 3-position clean, go heavy!