"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 9/6kg

15-Rep Max

“Sand Bar”

On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter Wreck Bag Run (70/50)

KILOS:
Barbell: 52/38
Wreck Bag: 30/22.5

3-3-2-2-2-1-1-1

For time
21-18-15-12-9-6-3
Wallballs 20/14
TTB (sub hanging knee raises)

1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running

160 min
Warm up + COS 25 min

1.MU
- Drills
- MU 7x1 + 7x2 - 21 reps

2.SHSPU
A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
- Rest as needed

B. Slow eccentric Strict HSPU on dumbells 4x5
- Knees on box

3.Back squat
A. 4 sets:
3 Back squats 76-81 kg
- Rest 15 s.
3 Seated box jumps - 30"
- Rest as needed

4.Strength
A. 4 sets:
Mixed grip strict pull ups x Tough effort - 12 8 7 7
Stationary dips x Tough - 8 7 6 6
- Rest 60-90 s. between sets
- RiR 1-2

On the 1:30 x 5 Sets:
1 Set of max reps Strict Handstand Push-ups

• 10-10-10-10 of:
BB Bench Press (0:01 pause)
90% 10RM
Pause @ on chest

Emom 10
3 Deadlift