Push press 5 x 5 reps

1000m row
50 Burpees
50 Box jumps
800m run

EMOM 15:
10cal row
10cal airbike
10 x hang clean (60%)
4min rest
EMOM 10
20 abmat
20 walking lunge

Long hill tabata run - sprint 20 seconds uphill and jog 10 seconds back downhill. Finished when you're at the top of the hill.

3 40 yard sprints uphill, jog back
3 40 yard backward sprints uphill, jog back
Rest while your partner runs

Long hill jog/cool down

AM: 60 min
2 min run/1 min walk

PM: 160 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-

Complete the following:

12 x pull ups (chin above bar)
12 x 100kg deadlift
12 x toes to bar
12 x 20kg dumbells G2O

9 x pull ups (chin above bar)
9 x 100kg deadlift
9 x toes to bar
9 x 20kg dumbells G2O

6 x pull ups (chin above bar)
6 x 100kg deadlift
6 x toes to bar
6 x 20kg dumbells G2O

3x4rounds 90sec send off.
Pull ups: 1-2-3-4
push ups: 2-4-6-8
air squat: 4-6-8-12

Bench Press

5x8@65-75%

Btw sets 7-10 Strict pull ups. Rest as needed

20 Min AMRAP

25 squats
20 push ups
15 box jumps - 24"
10 burpees
5 pull ups

Tabata up the hill:
20 seconds sprint, 10 seconds walk back down the hill until you get to the top (about 700m) - took me approximately 4:17 to get to the top.

Jog back down the hill

Partner Sprints:
Sprint up the hill (to the tree, maybe 75M?) and back down the hill, rest while your partner does the same X 3
Run backwards up the hill (again, to the tree) and run forward down the hill, rest while your partner does the same X 3