3x30% of max 1A

• Leuanveto renkailla, 5 x max toistot

• Skaalaus: Pito leuanvedon yläasennossa, 3 x 10-20 sek + 2 x 3 negatiivista leukaa renkailla

1 squat snatch every minute for 10 min

70-75%

4 min AMRAP

• 12 x vala-askelkyykky, 5-10 kg levypaino
• 9 x varpaat tankoon
• 3 x bar MU / 9 x leuka

3 min lepo

4 min AMRAP

• 12 x vala-askelkyykky, 5-10 kg levypaino
• 9 x varpaat tankoon
• 3 x bar MU / 9 x leuka

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1
Rest as needed

Glute-Ham Raises x 6-8 @ 21X1
Rest as needed

Chinese Planks x 60 seconds
Rest as needed

17 Min AMRAP
26 Air Squats
7 Sumo Deadlifts, 175/120
17 Burpees over Bar

40 pull ups
50 du
20 c2b
50 du
10 mu
50 du

For Time;

3 Rounds of
10 Squat snatch 40kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself

1rep max

2 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb

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(ascent/descent)
2:21/3:44
2:35/4:09
2:40/3:58
2:37/3:35

I was told that it's pretty much 1/4 mile from the base to the top. We need more hills in Dallas, because I'm awful at these.