Back squat 4x7/2min rest
Go heavy!

20 min AMRAP:

5 push ups
10 sit ups
15 air squats

4x6 shoulder press in split position

3 rounds

1:00 ERG
5 scapula pull-up
5/5 windmill
15 banded pull aparts

1. 5-8 pull-up (ub)
2. 10 push-up
3. 15-20 abmat
4. 6-10 shoulder press

Cash-out:

2000 m row

95 min
Warm up for 20 min

1.MU
- Drills
- MU 6 x 1
- MU 8 x 2
- MU x 22

2.WL
A. Muscle clean + Front squat
Build to 70% effort 3+3 for the day
- 25 30 35 37.5 kg

B. Low hang Power clean
Build to 75% effort double
- 25 30 35 40 45 50 52.5 kg

EMOM25

1. Single arm alternating DB Devils press
2. Single arm alternating DB Thruster
3. Single arm alternating DB Snatch
4. Burpee over DB
5. Rest

Benchpress amrap @80%

For Time:
400 Meter Run

9-12-15:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

400 Meter Run

WARMUP
30 Seconds Active Spidermans
30 Seconds Viivajuoksu
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

For max reps of each:

• 5 min. of double-unders
• 5 min. of clean and jerks
• 3 min. of double-unders
• 3 min. of clean and jerks
• 1 min. of double-unders
• 1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.