21-18-15-12-9-6-3

Burbees and pistols

5 RFT

• 1 Deadlift 140kg
• 3 muscle ups
• 9 Box jumps 24”

1-2-3-4-5-6-7-8-9-10
Deadlifts 115/75
Power Cleans 115/75
Push Jerks 115/75

For volume
5x4 front squats
*5second pause at bottom

50 push ups, 25 pull ups, run 100 yards, 50 push ups 25 reverse rows, run 100 yards.
Repeat with 40/20s, 30/15s, 20/10s and 10/5s.

3 Rounds
15 jump ropes
20 box jumps (low)
15 jump ropes
20 sit ups

Double Under Levels
L1: 30 singles
L2: 60 singles
L3: 15 doubles
L4 & L5: 30 doubles

7min AMRAP, for reps
1-2-3-4-5... ring dips (RMU)
3-6-9-12-15... sit ups

10 min amrap:

20/17 cal ski
15 Stoh 95/65 lbs

70 min
Warm up: EMOM12
1.Skill
A. Butterfly pull up drills
- 4 sets of box assisted butterfly pull ups
B. Butterfly pull ups
- 7 + 8 + 9 + 11 = 35 reps
- 11 reps - PR

2.Conditioning
A. 15min @ 70% effort:
15+15m one arm Farmers carry - 12 kg KB
10+10 one arm KB swing - 12 kg KB
5 m HS walk
-rest 60s-
Result: 4 rounds

13min AMRAP, for reps
5 wall walks
8 broad jumps 6/4"
11 knee-to-chest (T2B)