100 air squat
80 Walking lunge
60 jump squat
40 jump lunge
20 pistol

Event 3
FT
50 DB HPC 2x15 kg
100 m swim
50 cal ski
150 m swim
Time: 12.43
23.

Event 4
1 RM Front squat
85 kg
31.

Event 5A
3 RFT
48 DU
18 GHDSU
12 BBJO
Time: 8.15
24.

Event 5B
3 RFT
12 BOB
8 DL 85 kg
Time: 4.52
20.

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings
10 DB press

Strength and skill
Every 2:30 x 4
Max effort strict pull-ups
10 ring rows straight after pull-ups

10 rounds of
250 row
10 wall balls

5 x 8

5x3 back squat E2M

5 SETS
8 reps shoulder press
8 reps single leg deadlift

Rest 1min

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 2 reps at 85% of 1RM Bench

125 min

1.MU
- Drills
- MU 10 x 1

2.Metcon
A.EMOM8
5 CTB + 5 cal bike

Rest 3

B.AMRAP8
10 pull up
10 wall ball
150 m run
Reps: 4 rnds + 3 pull up

Rest 3

C.AMRAP8
8 TTB
10 box step overs w/DB 15 kg
12 cal bike
Reps: 4 rnds

Rest 3

D.AMRAP8
20 wall ball
200 m run
20 cal bike
Reps: 2 rnds + 20 wall ball

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Child's Pose
15 Banded Ws
:30 Cat/Cows
-Rest as Needed b/t Sets-