Tempo Deadlift 4- sec. 6 Eccentric Lower

5x5, every 3 minutes.

• Add more weight every round.*

RestDay!

Every 6 minutes, for 18 minutes for times:

Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches 22,5/15

40/30 Push-Ups

• 5 X 2 Min Running Clock of:
Burpees over the Row 10 reps
Row 150/125 m
Burpees over the Row max reps in time remain
2:00 rest each Running Clock

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

Bench Press
225x1
230x1
235x1
240x1
245x1
250x1
255x1
260x1

Crunches
50

Run
4.0
30:00
2.0 miles

Pushups
30

• For Time:
DB Box Step Overs (22.5/15Kg) 40 reps
Assault Bike 1000 m
DB Box Step Overs (22.5/15Kg) 40 reps

2 min max effort handstand hold (accumulate as many seconds as possible)
1 min rest

6min AMRAP
10 T2B
20 doubleunders
10 kettlebell swings 24kg/16kg
1 min rest

2 min max effort handstand hold (accumulate as many seconds as possible)

10 Pull Ups
20 Push Ups
30 Dips
40 Air Squats
50 Russian Twists (W/15#KB)
:25 Handstand Hold

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval