Find your 1RM for banded Sumo Deadlift. Build up 8 - 10 sets. Rest 2:00 min between heavier sets.

21-15-9

T2B
Pull-ups
DU (42-30-18)

EMOM 10 min

5 Clean 60 kg
max reps burbee

Result: reps of burbees

105 min
1.Warm up & prep for ATQ # 2
A. Mobility & breathing
B. Ergs
C. Movement prep
D. 2 sets of: 6 BJO + 10 DBS + 20 SU

2.ATQ # 2
15 min AMRAP:
10 BJO
12 cal row
20 DBS @ 20 lbs
10 BJO
12 cal row
40 SU
Result: 419 reps (4 rounds + 3 BJO)
HR 181/192

3.Cool down
A. 30 min easy bike
B. 15 min mobility

For time

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2 Bikes + Prowlers

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

4 x 2 min work, 1,5 min rest

4 x overhead squat, 85 % of snatch 1 RM
rest of the time as many DUs as you can.

Record all the reps done in overhead squat and DUs.

20mins
2min intervals

• Bear Crawl 1 lap + reverse
• Barbell Inverted rows x 6
• Double KB Swings x 10

tabata abmats

Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings