Run 800 m
Run 400 m backwards
Run 800 m
Run 800 m backwards

3 minute AMRAP - 6 Rounds
Strict press - 55#
Pull-ups -Black rogue band

3 minute AMRAP - 7 Rounds
3 Deadlift - #95
3 Step-ups

1 minute rest

3 minute AMRAP
Double Unders - Singles
1 minute rest

3-5 25m sprints with XPO Sled -
...

For time:

• 1000m Row
• 10 Push presses 40kg
• 800m Row
• 8 Clean and jerks 50kg
• 600m Row
• 6 Hang Power Cleans 60kg
• 400m Row
• 4 Power Cleans 70kg
• 40 Cal Assault Bike
• 4 Power Cleans 70kg
• 60 Cal Assault Bike
• 6 Hang Power Cleans 60kg
• 80 Cal Assault Bike
• 8 Clean and jerks 50kg
• 100 Cal Assault Bike
• 10 Push presses 40kg

800 m freestyle swimming
3 Rds for time:
25 slam ball 25 lb.
50 m sprint swim

10 Wall Climbs
20 Weighted Sit ups (45 lbs)
30 Box Jumps (24")

4 Rounds

Run 1 Mile
Row 2000m
Run 1 Mile

1 Rep Max Hang Clean 2 RM

5-5-5-5-5 Max Deadlift - managed 220

THEN

5-4-3-2-1
Deadlift - 210
HSPU
Dumb Bell Snatch 45 lb
Muscle Up (Scaled to 3 ring rows + 3 Ring Dips)

Modifed due to a strained bicep. Making good progress on my dead lifts.

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

60% maksimista räjähtävästi