For Time
400m run
5 hurdles + forward roll across football field
Scale stadium grandstand
5 hurdles + forward roll across football field
400m run

A: 8min emom
Triple jump for distance
B: Deadlift 5x5
C1: Strict chin ups 3xMax rpe7-8
C2: Banded Nordic hamstring curls 3set

Front Squat
5-5-3-3-1-1 reps

Work up to heavy

For time:
30x Back squat (BW)
Rest 5min
Then:
20x Front squat (BW)

Tc: 25min

4 rounds for time:
20x Sit up
20x Leg raise
20x Crunch

Tc: 12min

lämmöiksi 5*1+2

5 rounds
10 cyclist squat with barbell
10 jumping squat
10 ohs with barbell
10 box jump

• 2-2-2-2-2-2 of:
BB Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.

12 Min EMOM of:
1st Min Ring Row (Tempo X131) 6-8 reps

2nd Min Strict Ring Dips (Tempo 31X1) 6-8 reps

Complete as many rounds as possible in 25 minutes of

• 25 sumo deadlift high pulls
• 25 push-ups
• 25 thrusters
• 25 sit-ups

♀ 45 lb. ♂ 65 lb.

Share your at-home modifications and rounds completed in comments.

Amrap 3'
50 double under
21 bar facing burpees
Max effort power clean 50kg
Rest 3'
Amrap 3'
50 double under
18 bar facing burpees
Max effort power clean 60kg
Rest 3'
Amrap 3'
50 double under
15 bar facing burpees
Max effort power clean 70kg
Rest 3'
Amrap 3'
50 double under
12 bar facing burpees
Max effort power clean 80kg
Rest 3'
Amrap 3'
50 double under
9 bar facing burpees
Max effort power clean 90kg