#Strength
1 @ 9; 1/2 load drop (-15%) of:

• BB deadlift

#Strength
3 @ 9 ; 1/2 load drop (-20%) of:

• BB deadlift (from blocks)

“Jack Daniels”

1,000/800 Meter Run

50 Thrusters 50/40

30 Pull-ups

For Time:
3 rounds
300 m row
10 KB Russian Swing 16 kg
5 T2B
10 Push Press 20 kg

20min AMRAP

10 pull ups
10 T2B
20 box jumps
100m run

2 Rounds for quality
Top of dip hold – Accumulate 20 to 30 seconds
Hanging L-sit hold – Accumulate 20 seconds
Bottom of dip hold – Accumulate 20 to 30 seconds
GHD back extension – 10 to 15 reps

10-25-10

Burpees
Mountain Climbers
High Jumps

10 cal row
15 KB swings
15 push press

Max Strict Pull Ups

20 Min. EMOM: 5 Thrusters - try to increase weight every 5 sets