A. Clean Grip Pulls 5 x 3
90% 95% 100% 105% 105%

B. FS 6 x CUST
6 – 4 – 3 – 3 – 4 – 6
72% 77% 82% 87% 82% 75%

C. Reverse Lunge 6 ea 47,5%
Romanien DL 6 70%
Glute Ham Raise 6
Repeat 3 times

Metcon AMRAP 12
20 OH Lunges on place
15 Back Squat
10 Burpees

First minute = 1 burbee
Second minute = 2 burbees
Third minute = 3 burbees
...until time runs out

Mark rounds

3 ROunds
15 Deadlifts 225#
As many Hspu as possible in 2mins
Then rest 1 min
Score total number of hspu

20 deadlifts 155#
15 hang power cleans 155#
10 jerks 155#
800m run
10 jerks
15 hang power cleans
20 deadlifts

10 rounds of:
3 HSPU
6 hang squat clean @50/35
12 pull-ups
24 double-unders

TC 30

http://soc.li/4sEL98c

4 RFT
400m Run
500m row
50 DU

Row repeats 10 sets @ 2.20 / 500 m
Don’t deviate more than 0.5 sec from pace.
Rest 2:30 minutes between sets / double rest after 5 sets
Damper setting between 3-4
Stick to the pace !!!

21-15-9
KBS @24/32kg
Box step ups 50/60cm
TC 5min

5 Minutes of Parasympathetic Breathing