3 x 5

3 x 20m

3 x 10

3 x 3

3 Rounds for Time | Time: 5:22
12 Push Press (95lbs)

15 bosu ball sit-ups

3 Rounds For Time
500m Row
45sec Rest

Times
2:12
2:24
2:22

1 x 5 deadlift (@ 285)

then…

21-15-9
deadlifts @ 60%
push-ups

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM, 40lbs

5 minutes Rest:

15 minute AMRAP

5 HSPU

10 HPC 135/95

Shuttle Run 5,10,15m

AMRAP 15 mins
30 KB Swing @ 24kg
15 Toes to Bar
30 Sit ups

Bench Press (90kg)/Push Ups (Feet on Bench):
- 10 reps each, then 8, 6, 4 & 2

OH Squat:
- 30kg x 10, 40kg x 10, 40kg x 10

Bosu Ball Arnie Curls (palms facing in during shoulder press):
- 18kg dumbells
- 10 reps each arm, then 8, 6, 4 & 2

Shrug Machine:
- 3 x 10 x 60kg

Squat Machine:
- 120kg x 8
- 160kg x 8
- 200kg x 8
- 60kg x 8 (slow lower, explosive push)

Complete the following runs, resting the amount of time to complete the run just done ie. work to rest ratio 1:1

• 200m @ 20km/h
• 400m @ 18km/h
• 600m @ 16km/h
• 800m @ 14km/h
• 600m @ 16km/h
• 400m @ 18km/h
• 200m @ 20km/h

then immediately afterwards do 111 sit ups