Clean 3x2 (squat)

5 rounds of:
10 OHS 40/30 kg
10 C2B
Rest 2 minutes

second round 8 OHS 50/35 kg, third 6 OHS 60/40 kg, fourth round 4 OHS 70/45 kg, fifth 2 reps 80/50 kg. Barbell from ground. C2B always 10 reps.

100 Pull-ups

400M Run together

100 KBS 1.5Pood

400M Run together

100 Double Unders

400M Run together

100 OHS with 45lb plate

400M Run together

3 Person teams splitting the 100 up any way you wanted to.

Doug, Nate, and myself were on a team.

50 minutes of skills and strength work, wide grip chest to bar pull ups. With the lads in The Den.

2 rounds of Cindy
1 bear complex
3 rounds of Cindy
1 bear complex
4 rounds of Cindy
Max reps bear complex

10 min cap
Rx weights men 60 and women 40

5 min amrap

• 5 T2b
• 5 Pullups
• 5 Strict press 50kg

30-20-10
lunges 45# overhead
wall balls 20#
HR Push-ups
For time

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Assault Bike 2min @67RPM Walk 2min x15 - walk 5min after set 5 and 10 - record avg RPM per set - make sure 67 is top end, try not to exceed this!