Squat 5x3 RM

30 Burpee MU

Result: 00:07:50

Result: 30

SÚPER WALL BALL (9/6 kgs).
- Max reps in 1 minute.

4 rounds
12 thrusters
12 jump over box

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

1b) 4X10 Strict HSPU – rest exactly 90 second

15 - 12 - 9 - 6 - 3

Snatch

Ring dips

Buy out

50 Toes to rings

50 Sit ups

Pack
95 pound Thruster, 15 reps
Run 200 meters
65 pound Thruster, 20 reps
Run 400 meters
45 pound Thruster, 30 reps
Run 800 meters

Women - 65/45/35
Modified

Pack
45 pound Thruster, 15 reps
Run 200 meters
45 pound Thruster, 20 reps
Run 400 meters
25 pound Thruster, 30 reps
Run 800 meters

Power Snatch OH Squat Burpee x 8

Dead lifts - odds
Wall balls - evens
22 min
On the 1st minute perform 1 deadlift, on the 2nd minute perform 2 wallballs, etc… as long as you are able or until the time cap

10-1 GHD