4x4 @65-69%

For time

30 Pullups
30 Burpees
20 Pullups
20 Burpees
10 Pullups
10 Burpees

3x3 @ 68-72%

Valitse oman maun mukaan benchmark-treeni. Joko girl tai hero.

Every minute on the minute, complete:
-5 DB deadlifts
-5 DB hang power cleans
-5 DB thrusters
(continue until unable to complete the round within a minute)

10 rounds
Used 30lb DBs. I really should've had 11 rounds, because I finished the 10th with 4 seconds left, but I wussed out and called that good. Pretty sure my previous best was 9 full rounds, and that was with only 25lb. dumbbells.

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

5 x 400m Row
Rest 3 mins between

5 Rounds
400m Run
20 Deadlifts (145)
20 Push Ups
10 Deadlifts
10 Push Ups

For 10mins every 15seconds do one Power Clean (80% of 3RM)