For time

• 4-mile run
• 3,000-meter row
• 2-mile run

3-Position Clean (upper thigh, below knee, floor)
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean

Back squat 6x4 82,5%

A: C&j 5x2 @moderate to heavy weight
B: Back squat 3-3-3
C: Strict pull ups 3set
D: 20min emom
5x Kb swing

YGIG, full rounds alternating:
- 10-8-6-4-2 rounds of "Nate"
- 2-2-2-2-2 rounds of "DT"

1 round of "Nate" is: 2 bar muscle-ups, 4 handstand push-ups, 8 kettlebell swings @ 32/24 kg
1 round of "DT" is: 12 deadlifts, 9 hang power cleans, 6 push jerks

Target for intermediate athletes: 50 minutes

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

C,
3 rounds for quality of:
8 L/8 R Tempo Dumbbell Strict Press, pick load
10 Tempo Bent Over Flies, pick load
Reverse Grip Hang, 30 secs

Tempo- 3 secs up and down

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

RCVR(20)
200m run on the 2:00 x10

Finisher
50 double crunch
1:00 IT stretch

A1: BB front rack split squat 3set
A2: Lat pull downs 3set
B1: Hang Snatch pull 4set
B2: Strict Hspu 4set

15kg plate under heels, high bar, narrow stance.

3 sets of 5-15

5 x 8