500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete

Bench Press 5x10, amrap sista setet
+
BB skull cruschers 3x10

40 min
3 min run/1 min walk
6.1 km
Avg. HR 121
Avg. 6.50 min/km

60 min
Bodywork

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.

Gari ( u go/i go)

40 pull-ups
400m run (together)
21 thrusters (95/65lbs)
400m run
21 thrusters
400m run
40 pull-ups
Time cap 45min

4rft
7 Kb Snatch RA
20m Waiter walk
12 Burpees
7 Kb Snatch LA
20m Waiter walk
12 push ups

4 rounds for time:

200m run
10 DB snatch (30/22,5kg)
Rest 1min between rounds

Timecap 12 minutes

3rounds
Bulgarian Split squat 3x6/each leg
Double Kb press x8
Double Kb rows xMax

• 10-10-10-10 of:
BB Bench Press (0:01 pause)
90% 10RM
Pause @ on chest