3 RFT
400m run
25 AKBS 53/35
15 box jump overs

50 burpees box jump over 60cm

Warm up

Halos
inch worm to push up+rotation
Shoulder bullet proofing (y's, t's. w's)

Part A

Push press into eccentric

5 sets of 3-7 reps (aim to increase reps from last week)

Part B

AMRAP 7 min

5-10 Diamond push ups
5-10 Rows/pull ups

Part C

2 sets

Continuous Rolling planks (start at 5 sec, add 5 sec each cycle until 30 sec or failure)

90 sec rest

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Front squat + push jerk
Find a heavy 2RM for the day

Push press 3x8 reps

15+15 min amrap (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 toes to bar
12 push press 35/25kg

Second 15 minutes:
AMRAP
24 cal bike
24 lunges
24 cal row
24 air squat

Result is total reps/rounds

• Run 400m

2x
8 kB swing
8 Qoblet squat
8 Ring Row
8 Push up
8 One Leg V sit up

• Run 200m

• Mobility...

In pairs

Buy-in 800m run

10rounds each, i go you go

3/4 tire flip
7kb swing
10 airsquat

Buy-out 800m run

Concept2 RowErg 30min

Result meters.

5 rounds
30-45 sec on/15 sec off

Db snatch
Box jump
Ab mat
Row
Rest