For time

10,9,8..1 Thruster 60/45kg
1,2,3..10 Bar muscle-up

TC.20min

5 Rounds

15 TTB
18m Regioanls Standard DBL DB Lunge
64 Double Unders
@22.5/15

Zone 1:
Burpee over Bar/Box

Zone 2:
Wall/Air Squat

Zone 3:
Shuttle Run

Zone 4:
Run

Zone 5:
RowErg

Zone 6:
Jumping Lunges

-4 rounds
-1min work/15s transition
-After 2 rounds 2,5min rest

Front squat 3 RM, then 3x3 @ 90%

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

Overhead-touch push-ups require the athlete to perform a hand-release push-up (aka: press-up), where when the chest is on the ground and hands are released from the floor, athlete must touch both hands together behind the head. With hands back on the floor, push up with arms fully extended and core tight to complete one rep.

Rest day
50 min massage

Bent over row 3x10 reps

Bench press 10-10-8-8 reps

5x5 /3min
80-85%

1:00 + 1:00 Banded Lats Stretch
1:00 Banded Pass Trough
7 + 7 Db Shoulder Press
20 Sit-ups
7 + 7 Db Bench Press
20 Back Extension
5 Wall walks