A,
Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP

B,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg
Rest 2 mins between each round.
Goal: Sub 3 min/round

C,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs
Rest as needed between each set or cruise through.

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

For time
7 Rounds

7 hang squat clean 60/45kg
5 bar muscle-up
3 deficit HSPU

TC.25min

Straight after that

10 rounds
15sec on
30sec off
Echo bike for max cals.

A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: leg press, Build up to heavy set rpe 8/9
D: Leg extensions 2set
E: Seated calf raises 2x15

12 MIN AMRAP

• 30 sec Erg
• 5 Front squats 50kg

4 rounds, each round for time (6 min rounds):
Run 400m
30 wall balls 14 lb, 10 ft
20 chest to bar pull-up
10 chest to overhead, 47 kg

Rest 0 secs between each round

AMRAP 5

2-3-4-5-6..... BMU
6-8-10-12.. Pistols
20 Du´s

WU
3rds
10x air squat
5+5 KB/DB push press
10x up down

20 min AMRAP:

Weighted Box Step-up, 35/25 lbs - accumulate as many reps as possible over 20 minutes

@ 2:30 - Run, 200 m, then back to Weighted Box Step-up
@ 5:00 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 7:30 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 10:00 - Run, 200 m, then back to Weighted Box Step-up
@ 12:30 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 15:00 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 17:30 - Run, 200 m, then back to Weighted Box Step-up

Score is Weighted Box Step-up reps

Emom 30
10 x Jumping Knee Up Down
10 x Pull & Press
10 x Bottoms-Up Goblet Squat + Bicep Curl
10 x Goblet Dead Power Clean
20 M x Bottoms-Up Carry