For time

• 50 shoulder-to-overheads
• 50-ft. arm-over-arm sled pull
• 40 burpees
• 50-ft. arm-over-arm sled pull
• 30 sumo deadlift high pulls
• 50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

3 rounds:
3-5 dragon flags
0: 45 side planks (L/R)
20 Hollow Rocks
max reps ring rows

Running for 4,7 km

A.
5 sets HSPU (parallette/kipping)

B.
1.
21-15-9
Bench press (40kg)
Strict pull-up
2.
15-12-9
Bench press (50kg)
Strict pull-up (6kg)
3.
9-6-3
Bench press (60kg)
Strict pull-up (8,5kg)

*rest 3-4min btw sets

C.
Crossover training + Core

3 rounds 45sec on/15sec off
1: Amrap Box step ups
2: Amrap Double kb clean
3: Amrap FLR Burpees
4: Amrap Row for cal
5: Amrap DU

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest

2:00 run or row or bike

Barbell warm up

5:00 to warm up bear complex

With a partner for time:
100/80 calorie row
80 walking lunges
60 bar facing burpees
40 pull-up
20 bear complex 95/65
40 pull-ups
60 bar facing burpees
80 walking lunges
100/80 calorie bike

45:00 time cap 🧢

4 RFQ

12 elastic pull downs
12 Sandbag presses 150lbs
20 deadbugs

4 sets of four reps

3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts