For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches (Kettlebell)
1 Mile Run
100 Meter Walking Lunge

WARMUP
1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups

3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side - Hit Between Feet)
10 Reverse Lunges (5 Each Side)

4 sets of 2 no feet snatch @50-70%

125 min
Warm up for 15 min
1.HSW
- 15 m

2.Ring muscle up
A. Drills

B. MU 20x1

C. Strict MU 4x2

D. Every 90 s. for 3 rounds:
- Ring dips (RiR 2-3) - 7 6 6
- 12-18 GHD Sit ups - 18 18 18
- 3-5 Muscle up fallbacks - 4 4 4

3.Strength
3 sets:
8-12 DB Bench press - 10x25 12x25 12x25
8-12 V-handle Lat pulldown - 12x30 12x35 12x35

AMRAP 9 (REPS)
35 Ground to Over head 45/30kg
50 Double Unders
25 Sit Ups
40 Air Squats

Four sets of two alt hand negative one hand pull-ups (2 per hand). Resist as much as possible.

"Grunt Work" Week #3

With a running clock:
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 9: 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep
On the 13: 1 rep
On the 14: 1 rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles.
Sets 1-4 completed "On the 2:00" , Sets 5-11 completed "On the 1:00". Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

7 Power snatch (50kg)
15 cal Air bike
7 OHS (50kg)
15x5m Shuttle run

Complete as many rounds as possible in 30 minutes of

• 500-m row
• 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

7 min amrap:
24 ttb
8+8 1-armed squat step, 15 kg db
4 devils press, 2 x 15 kg

6 x 10m