8 AMRAP
- 5 dumbbell thruster (20kg)
- 10 wall ball shot (6kg)
- 20 kcal row

Back squat 3x5 @ 92,5kg
Bench press 3x5 @ 70kg

Shoulder press 3 RM, then max reps @ 85 %

WU for 15 min

1.Strength
A. Deadlift – 2 x 12 @ 67.5-75%, rest 3 – 5 minutes between sets. Each set should be 2-3 reps away from failure (do not go to technical failure)
75 80

B. Alternate, progress weight from last week
B1. Front rack walking lunge – 4 x 6/side @ AHAFA (must be able to step through), rest 1 minute before B2
50 50 52.5 55
B2. Weighted strict dip – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 2 – 3 minutes before B1

2.Conditioning

A. 4 minute AMRAP
21 – 15 – 9
Cal row
Thruster @ 40/30kg (95/65lbs) > 25 kg
Result: 15 cal row
175/186

REST 3 MINUTES

B. 4 minute AMRAP
20 – 14 – 8
Cal assault bike
KB snatch @ 24/16kg (53/35lbs), 1/2 reps on one side, then 1/2 on the other side
Result: 5 cal on 2. round
171/182

REST 3 MINUTES

C. 4 minute AMRAP
12 power clean and jerks @ 60/40kg (135/95lbs) > 30 kg
15 chest to bar pull ups
400m run
Result: 1 round
182/189

3.COOL DOWN (important to do)
A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
B. Lunge Flow

Amrap 20

1 legless + 4 rope climb
10 power snatch
15 s2oh
20 du
30 sit up
40 air squat

See title.

1.5 mile run/1 mile cool down walk

3 rounds

15 Pushups
15 Sit ups
15 leg raises

Sumo deadlift high pull

Back Squat 5,5,5,3,3

123-133-143-153-163

Weighted Chinups 5x5

5lbs each round

Press 10, 10, 10

73-73-73

Ring Rows & Narrow Pushups 3 x 10

No ring rows because Box was under construction

Rubber Band Good Mornings 50

Weighted Situps 30 (partition as needed)

Front squat 5x5