A. Clean Grip Pulls 5 x 3
90% 95% 100% 105% 105%

B. FS 6 x CUST
6 – 4 – 3 – 3 – 4 – 6
72% 77% 82% 87% 82% 75%

C. Reverse Lunge 6 ea 47,5%
Romanien DL 6 70%
Glute Ham Raise 6
Repeat 3 times

Metcon AMRAP 12
20 OH Lunges on place
15 Back Squat
10 Burpees

3 rounds
Run 800m
50 sit ups
50 back extensions

10 x 10kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)
10 x 14kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)

10 x 20kg Good Morning
10 x 30kg Good Morning
10 x 40kg Good Morning

5 x 40kg OHS with 1 second hold at the bottom of squat
5 x 40kg OHS with 2 second hold at the bottom of squat
5 x 40kg OHS with 3 second hold at the bottom of squat
11 x 40kg OHS

First minute = 1 burbee
Second minute = 2 burbees
Third minute = 3 burbees
...until time runs out

Mark rounds

6 Rounds

10 KB Snatch Right Arm 1.5/1pood

10 KB Snatch Left Arm 1.5/1pood

10 Goblet Lunges 1.5/1pood

100m Sprint

Front Squat Max 1 Rep

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10

3 ROunds
15 Deadlifts 225#
As many Hspu as possible in 2mins
Then rest 1 min
Score total number of hspu

3 Rounds for time

Run 800
50 GHD Sit Ups
50 GHD Back Extensions