Deadlift 5x3
Try to be consistent throughout all sets, warm up and start heavy but keep good form

3-4 rds: (Super sets)
6-8 Strict Pull up/C2B (UB)
10+10 One hand Push press (w/ db)
15-30s. Ring dip hold (up position)
Rest 90s.

And then...

2 rds: (super sets.)
15-20 Hollow rocks
7-10 V-sit ups
15-20 Sit ups
Rest as needed...

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of 5 Back Squats
- rest 2 mins btw sets
- good form

“Karen”
150 reps for time of:
MB Wall Ball (9/6Kg)

7x
Every 2min.:
Clean complex:
1 Power clean
1 Hang squat clean
1 Front squat
1 Jerk

• build to a heavy set.

Run 1200m
12 rounds:
4 HSPU
8 C2B Pull Ups
12 Squats

15' practice on a weakness

then 3-3-3-3-3-3 Deficit deadlift

10 min OBSTACLE COURSE

In teams of 4 ppl
8 min X 3 to complete
2 mins to recover between
someone ALWAYS working on those meters!
Suggested to use Reps as your timer to switch exercises b/w partners

2500m ROW
200 Jumping Pull Up
200 Hollow Rock

2000m SKI
200 BB REV Lunges (55/95)
400 Ring Elevated Knee March (total Reps)

1.24 CURVE
200 Bench Elevated Bear SQs
400 Knee Banded Clam Shells (total reps - direct eye contact required)

Front squat, 75% 5RM:

4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

Lepää 60s.