"PULL OVER"
For Time:
21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees

@ 65%, 75%, 85%

D.
Four sets for times of:
60/40 Calories of Assault Bike
25/20 Ring Push-Ups
Rest 2 minutes

*Goal is to be as fast as possible, while maintaining similar times throughout the four sets.

For time,
15-12-9-6-3
Hang Clean, 135/95
Wall Ball Shot, 20/14

12 min AMRAP

30 Box jump
20 DU
10 Push up

C.
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest as needed

For time

Choose a weight that you can do it unbroken

Row 10 x 250 with 1:30 rest. Use your 1000m pace. Publish your average time.

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 5-8

A2) Barbell Romanian Deadlift:
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

---

Every 3 Minutes for 7 Rounds:
7 Burpee Box Jump Overs
10/7 Calorie Bike Sprint

Go hard on each round, but not all-out efforts. Aim for consistent times, within a few seconds from fastest to slowest.

AMRAP 15

GHD 10 reps
KB swing @ 32 kg 10 reps
Row 500 m