Run 5k For Time

Back squat 3 RM, then 4x3 @ 90%

Shoulderpress 9RM

12 min find 1RM of tng complex

1 powerclean
1 powerclean direct into jerk
1 squatclean direct into jerk

For Time:
15 Kipping Paralette Handstand Push-ups (14"/8')
25/20 Calorie Assault Bike
100' Sandbag Carry (150/100)

Kilos:68/45.5

For Time:
30 Toes to Rings
25/20 Calorie Assault Bike
15 Sandbag Cleans (150/100)

*7 Minute Time Cap

3 rounds for time of:

• Run 200 meters
• 7 dumbbell push presses
• 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Emom 12min (A+B)
A1 Squat jump x10
A2 BB Deadlift x5 (60kg)

B1 OH Lounge walk 15m (10kg)

C1 DB Curl (12,5kg) x10 10 -- -- --
C2 DB OH Press x10 10 10 --
C2 DB Tricep FXT x 10 10 10 10

AB Tabata 20/10
- Toe tuch
- Lateral Reach
- Knee Grab

5 ROUNDS for time

(1 rounds is:)

• Row 25 cals

Then 2 rounds of

• 5 Strict Pullups
• 10 Hang power Cleans 2x15kg dumbbells
• 20 Steps walking lunges 2x10kg dumbbells