• 4 Sets of:
GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Rest as need each sets

Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42.5/29 kg

Rest 3:00

Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52.5/38 kg

Rest 3:00

Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Rest 3:00

Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
@69% of 3-RM

8 sets of:
1 Strict press + 3 push presses + 1 jerk (5sec pause on catch)
@ 70-80% of strict press 1RM

AMRAP 14:00
40 Double Unders
30 Walking Lunges
20m Low Hips Bear Crawl
5-10 Strict Pull-Up / Ring Row

Rx+: End each round with 1-3 Bar Muscle-ups
Goal: 3+rounds

25 Plate Thrusters (bring it down from rack position+3)
25 Wipers
25 Double Unders (Unbroken)
1 Round Farmers Walk with 2 plates (drop the plate 5 Burpees)

3 rounds for time of

• Run 400 meters
• 15 power cleans
• 40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

PSN (HB):
50/4x2-60/3x2-70/2x4
20kg 24kg 28kg

BS:
50/8-60/8-70/8x3
45kg-50kg-63kg

weighted planks (3 sets at 30s each)
15kg, 20kg, 25kg

PCl (bkn):
50/4x2-60/3x2-70/2x3
28kg 39kg 42 kg

FSQ:
50/6-60/4-70/4-80/4x3
45kg-55kg-60kg-65kg

RDL:
60/8-70/5x3
45kg-55kg

AMRAMP20
Bench press 5 60/40kg
Row 250m