Amrap 15 of
5 burpee
7 ohs 80 kg
9 dl 140 kg

10 rounds
10-9-8-7-6-5-4-3-2-1 hps 50 KG
15 push ups
30 du

1a) Goblet Box Squat: 3 x 8. Rest 60s.
- Box slightly below parallel. Sit back + stay tight + explode up.

1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s.

1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s.

Hollow Holds – 5 sets of 30 seconds to 60 seconds.
Superman Holds – 5 sets of 30 seconds to 60 seconds.
Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more.
Pistol to box – 5 sets of 5 reps.

Before Class:
Pull Ups 3 sets 2 reps 50 pounds (PR)
EMOM 5 minutes - 5 toes to bar

Class:
5x5 Deadlift at 75% 1RM (253lbs)

5 rounds for time, 13 minute time cap:
6 Deadlifts 115
6 Burpees 115
5 Power Cleans 115
5 Chest-to-Bar pull ups
4 Thrusters 115
4 scaled muscle ups (2 ring rows + 2 ring dips = 1 rep)

3 rounds + 18 reps

#MetCon | 1 round for time of:

• 20 sprint (10 mt) + burpee complexes
• 20 BB deadlifts (30/16 kg)
• 20 crawl (10 mt) + kneeling complexes
• 10 SB cleans (20/10 kg)
• 20 SB overhead farmer’s walk (20/10 kg) (10 mt) + tuck jump complexes
• 10 BB hang power cleans (30/16 kg)
• 20 bear crawl (10 mt) + pike push-up complexes
• 20 SB shoulderings (20/10 kg)
• 20 zigzag sprint (10 mt) + 10 single unders complexes

30 c2b
50 Thrusters 30 kg
70 Cal row

Row, 2x 8min, 4min rest.

50 Wall Balls
40 KB American Swings 32kg
30 Deadlifts 70kg
20 Chest to Bar pullup
10 Burpee Box Jumps

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