Seated Shoulder press 2-5

3rft
400m run
7 power clean
7 hang squat clean
7 squat clean
Barbell 52.5kg

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

EMOM 12 min:
1, X Cal Ski Erg
2, X Sandbag/D Ball Clean 40/30 kg (95/65 lbs)
3, X Burpee Pull Ups
4, Rest

Rest 3 min

EMOM 12 min:
1, X Cal Echo Bike
2, X meter Sandbag/D Ball Bear Hug Carry 40/30 kg (95/65 lbs)
3, X Burpee Over Box 30/24 inch
4, Rest

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

For time
5 Rounds:

7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (155/105)
7 Lateral Burpees over Bar

KILOS 70/48

5 Rounds

• 1 Min max out on Bike/Erg
• 30 seconds break
• 1 Min Max Reverse lunges
• 30 seconds break
• 1 Min max burpees
• 1 min break

400m run/20 cal bike or 500m row

Then
High knees
walking lunges
Butt kicks
10 Push ups
Toy soldiers
Inch worm

Back rack reverse lunge
Every 1:30 x5
10 reps alternating legs (5 per side)
@ 40% of 1RM Backsquat

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(20)
Set a 20:00 minute clock

1600m run-
then in the time remaining
repeat the following circuit as many rounds as possible:

12 s/a db hang to overhead(6 per arm)
12 body builders
12 sit ups

Finisher
50 cross crunch
1:00 min quad stretch