4 Rounds for time
> 50 D.U
> 20 Plate lift
> 30 Situps

20′ of
6 Muscle Ups
9 Forward rolls
12 KB Snatch (12 kg)
15 KB Swing 2-a (16 kg)

6 Muscle Ups --> 12 ring dips with black band

Result: 4 rounds + 12 dips + 5 forward rolls

Run Imported.

15-12-9-6-3 for time
>Plate Ground @ 15kg
>Box Jump
>Goblet Squat @ 12kg
>Situp

Exit: 25 Burpees

4 X 8 Bench Press @ 65%

4 X Max Effort Ring Dips

4 X 400 Meter Run (Rest 1:1)

50 GHD or 75 Weighted Sit ups

Back squats 10 x 3 @ 70k

40 x Back squat @45k
Tabata Squat (15)
Carry 2 x 20k plates 800m

4x8 deficit dead lifts at 65% of your max

185

WOD:
10 minute AMRAP
3 deadlifts (275/185)
5 HSPU's
7 Box jumps (30/24)

Ribs Imported.

20 min amrap

• 20 cal Assault bike
• 10 very strict shoulder presses 2x15kg dumbbells
• 1 ropeclimb
• 1 legless ropeclimbs
• 20 cal Row
• 10 deficit Pushups on dumbbells
• 1 ropeclimb
• 1 legless ropeclimbs

WOD 1
Heavy
Front Squats