Lift/Strength: 5-3-1 Shoulder Press @ 75%-85%-95% of 1RM

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

• Deadlift (100/60kg)
• Wall Balls (9/6kg)
• BF Situps
• Pushups with Clap
• Walking Lunges

5-3-1 Front Squat @ 75%-85%-95% of 1RM

20 min AMRAP of:

• 10 Push Press (40/30kg)
• 10 Toes2Bar
• 10 Box Jumps (60/45cm)
• 10 KB Swings (24/16kg)

5x5 Back Squat 100kg

For Max total Reps:

3 min Cal Row (51 cal, resistance 6)
3 min rest
3 min Wall Balls 14lbs (48)
3 min rest
3 min Burpees (44)

Rest Imported.

Floor Bench

10x3@ focus on speed. Set every 1:30. (50-60%)

AMRAP

amrap2 airsquat
amrap2 push ups
amrap3 burpees
amrap3 cal row

5 Rounds Not For Time:
Max Reps:
Bench Press (Body Weight)
Pull Ups

Post WOD:
2 X 400 Meter Relay Run (1:1)

AHAP (As Heavy As Possible)
Deadlift
5-5-5-5-5 (90 kg)

AFAP
5 rounds for time of:
5 Deadlifts
10 Burpees

SKills: Overhead Squat

AMRAP in 10 min of:

• 10 wallball (9/6 kg)
• 10 pullups

6 or 7 rounds + 18

AMRAP in 10 min of:

• 12 GHD situps
• 5 burpee box jump overs (60/45cm) 6 or 7 rounds + 11

5 RFT (25 Minute Cap):
-400 Meter Run
--15 Burpees
--30 Air Squats

Heavy
Front Squats
3-3-3-3-3

+
AMRAP 7′
7 Front Squats
7 Pull Ups

Result: 6 rounds @ 20kg