Strength: Deadlift 3-3-3-3-3
325-355-385-415-425

Met-Con:
5 Rounds
.5 miles on Airdyne
5 C2B Pull-Ups
10 T2B
13:30

for Time:

-50 Pull Up
-400 Meter Run
-21 Thruster (95/65)
-800 Meter Run
-21 Thruster
-400 Meter Run
-50 Pull up

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Run 1.6 km
6 rounds:
- 5 wall walks
- 20 OH plate situps @ 10kg

Run 1.6 km

21-15-9
Power cleans @ 50kg (60kg/40kg)
Ring Dips

75 Air squats
25 pistol squats (Right)
75 Air squats
25 pistol squats (Left)
75 Air Squats

Pistol squats were assisted

Overhead Squat: 10 RM max (60#)
10-10-10-10

Max 8' Wall ascents: 7

“Carse”
21-18-15-12-9-6-3 rep rounds, for time:

Begin ea. round w/ 50m bear crawl
Squat Clean 95lbs/65lbs
Double-unders
Deadlift 185lbs/130lbs
Box Jump 24"/20"

• 50 Pull Up
• 400 Meter Run
• 21 Thruster (95/65)
• 800 Meter Run
• 21 Thruster
• 400 Meter Run
• 50 Pull up

5RM Dead Lift @ 275lbs

21-15-9
Deadlift @ 185%
Burpees