3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

Rest day

Rest
60 min massage

A: Bench press 5-5-5-5
B: latsdrag 10-10-10
C: db Shoulder flys 2x10
D: Db hammer curls 2x10

105 min

1.Skill
TTR

2.Metcon
A. 3 RFT
36 DU
10 GHDSU
12 BBJO

B. 4 RFT
600 m run / 35 cal AB
15 m DB walking lunges 15 kg
17.20

C. Echo bike
9 x 30 s. on 15 s. off

D. 10 min easy bike

A: strict pull ups 4xMax
B: For time:
10-20-30-40-50 rkb swings
Between every set
10 unbroken Kb goblet squats
10 unbroken push ups

Tempauspäivä

EMOTM 15':
Min 1: 3 Man makers @22.5/15kg
Min 2: 15 V-ups
Min 3: 12 Box Jump Over @60/50cm

Rest 3'

EMOTM 15'
Min 1: 15 Wall Balls @9/6kg
Min 2: 12 alt DB Snatches @22.5/15kg
Min 3: 9 C2B pull ups / kipping pull ups / assisted strict pull ups

1 man maker = start standing with the DBs. Then down to renegade rows R+L, push up on DB, Squat Clean Thruster.
Half of the group can start with the emom 1 while the other group completes emom 2, then switch. Give yourself at least 20sec of rest!

EMOM x 12:00

Min 1: 2 Turkish Get-ups R @24/16
Min 2: 30m Single Arm Front Rack Carry R
Min 3: 2 Turkish Get-ups L @24/16
Min 4: 30m Single Arm Front Rack Carry L

Zombie front squat 3x6