A, Back Squat challenge
-Build up to your own bodyweight and accumulate as many reps as you can.

B, Strength: 4 sets
-DB Reverse Lunge to Step Up x 6/6
-Elevated S.L. Hip Thrust x 10/10 @mod DB

B, WOD: For Time
21-15-9
-KB Swing to Goblet Squat
-Burpee Tuck Jump
-KB Deadlift

100 Cal
100 Wallballs
100 Toes to bar
100 Burpee box jump
100 DB Snatches 22,5/15kg
100 Cal
Tc: 45min

Every minute on the minute for 40 minutes, alternating

• 20 step-ups
• 5 x 50-foot recovery shuttle runs

105 Pullups *
* when break, do 10 Hollow rocks

Foam Roll Lats for 5mins

For time. All push ups before first air squat.

Bullerinlenkki run

200 push ups
300 air squats

Bullerinlenkki run

Deadlift 5 RM

For time

• 75 double-unders
• 15/21-calorie Echo bike

• 5 front squats

• ♀ 155 lb

• ♂ 225 lb

Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch ladder

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time of:
20 Thrusters with dual dumbbells
20 Burpees over dumbbells
10 Strict chin-ups

M: 2 x 20kg N: 2 x 10kg

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Bonus:

5 sets of 10 Barbell bent over rows
5 sets of 10 JM press

Core:
3x
20 V-ups
14 Hanging knee tucks
20 Heels over object taps

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5x3 leukoja