A. Back Squat
5 x 8
50/60/65/70/65

B. Tabata
Plankhold (front)
Plankhold (Side: L / R)
Static Hip Extension with Kettlebell (90°)

4 min amrap

• 2 Strict Pullups
• 9 wallballs

3 rounds for time of

• Run 400 meters
• 15 thrusters
• 21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

10 min Skill Work “you pick your weakness” - Hand Stand push-ups and pull-ups (consecutive)
For Time:
50 Burpee
10 Double Unders
40 Burpee
20 Double Unders
30 Burpee
30 Double Unders
20 Burpee
40 Double Unders
10 Burpee
50 Double Unders

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Still reeling from vacation, I had no wind this morning, but 21:56 is fine by me!

Complete Accessory 1 from Gym Library

Complete 6x6 back squat @80%, 3 min rest btw sets.

Back squat w belt 5x4

FT TimeCap 16 min.:
Buy in 40 Push ups

21-15-9
Deadlift 100kg
Wall Ball 10 kg
Box Jump 60 cm

Buy out 40 push ups

5 rounds for time:
400M Run
30 Box Jump
30 Wall Ball

Rest Day