AMRAP 12' OF:
15 CTB PULL-UPS
12 BURPEES
9 STOH 60/40 40/25

Part 1.

200m run w 12/9kg medicine ball

3 rounds:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
5 Wall Ball @ 9/6kg
...

Part 2.

200m run w 12/9kg medicine ball

2 rounds:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
10 Wall Ball @ 9/6kg
...
Part 3.

200m run w 12/9kg medicine ball

1 round:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
15 Wall Ball @ 9/6kg

TC: 35min

5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time

15 hspu
12 power clean @80/60 kg
15 hspu
12 pc
15 hspu

Rest 5min

12 hspu
15 power clean @ 80/60kg
12 hspu
15 pc
12 hspu

Rest 5min

9 hspu
18 pc
9 hspu
18 pc
9 hspu

For Total Load:
5 Sets of 4

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 5/23/22 

For time
600 m run
30 stoh 50 kg
5 ring mu
400 m run
20 stoh 50 kg
3 ring mu
200 m run
10 stoh 50 kg
1 ring mu

3 min bike
then
3 rnds 20s on 10s. off
calf raise, lacrosse ball b/w heels
hip bridge
scap pull up
scap push up

---

800m run
then

AMRAP 20

5 pull up
10 push ups
15 air squat

800m run

use a west

Bench press 5x3

3 rfq

20 alt v-ups
0:20 hollow hold
20 russian twists
0:30 side planks L/R