4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

1) Bike 15cal
2) Ski 10cal
3) Abmat situp *10

3 rounds for time of

• 20 Turkish get-ups
• Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

6x6min 3min rest
A-B-C-A-B-C
A
6 bmu
12 deadlift
18 box jump over

B
8 devils press
16 t2b
24 box jump over

C
10 hspu
20 box jump over
30 du

A:
Halted snatch pull + power snatch + squat snatch 6x1 @~50%

B:
Squat snatch waves 3x3-2-1, increase weight

For time

• 500m run
• 5 Bearcomplexes 55kg
• 500m run
• 4 Bearcomplexes 55kg
• 500m run
• 3 Bearcomplexes 55kg
• 500m run
• 2 Bearcomplexes 55kg
• 500m run
• 1 Bearcomplex 55kg

1) kick up to handstand 5x5
2) partner assisted ring Mu or ring row MU 5x4

Accessory Workout 45 minutes of :

15 Banded Lat Pull-Down
10+10 Banded Triceps Pull-Down
10 Behind Neck Press ( barbell )
20 Bicep Curls w/ DB´S ( Alternating )
20 Single Leg V-Ups
10 Reverse Flyers
10 + 10 Elevated Lunges

3 rounds, 3 sets of pull-ups, last set max reps, 5min rest

AMRAP 11 2:00 ON / 1:00 OFF

45 Wallball Shots 20/14p
40 Push-Ups
35 Double Unders