THE 10!
Medicine Ball Clean - 14lbs (10-9-8-7-6-5-4-3-2-1)
Sit-Ups (10-9-8-7-6-5-4-3-2-1)

AMRAP (7 minutes):
Air Squats (15)
Push Press - 15kg (10)
Knees to Elbow (5)

100 DU buy-in

21-15-9
--Kettlebell swings (2/1.5)
--burpees

100 DU buy-out

• DU sub is 3-1 singles or 50 DU attempts. Beginners do 100 singles.

Lepoja

Perform 1 MU every 15 seconds for 20 minutes or as long as you can go.
Record number of reps if fail to complete 20 minutes (80 reps)

21-18-15-12-9-6-3

Front squats (45/35)
DUs

10 mile run

AM: 70 min
WU for 25 min
1.Conditioning
A. Every 3 minutes for 30 minutes:
15 cal Ski-erg
12 Double DB Squats - 2 x 10 kg
Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
Cool down for 15 min

PM: 160 min
Warm up EMOM14 + 10 min mob
- 25 bfly

1.Gymnastics
A. RMU practice
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 15
- Total of 15 MU

2.WL
A. Every 2 minutes for as long as possible:
Clean + 2 Shoulder to overhead
- Start at 45 kg, work up 2,5 kg at a time

3.Strength
A. Deadlift
4 RM (Max 3 sets)
85 95 195 110 kg

B. 3 sets:
Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
- Rest 15 s-
4 High box jumps
30" + 15 kg plate
- Rest 3 min-

4.Accessory
A. Single leg reverse hyper 4 x 15+15 - 30 kg
B. Side plank hip raises 4 x 15+15
- Rest 60 s. between movements-

Complete as many reps as possible in 7 minutes of:

• Bar-facing burpees

All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

For TIme

50 Swings @24
100 Thrusters @40
50 Swings @24