21 Over Head Squats 42,5/30 kg
42 Pull Ups
15 Over Head Squats 42,5/30 kg
30 Pull Ups
9 Over Head Squats 42,5/30 kg

18 Pull Ups

time cap 20 min.

50/40 cal Row/Bike
50 Wall balls @ 9/6kg
+
21 – 15 – 9
Deadlift @ 100/70kg
15m Handstand walk each round
+
50 Wall balls
50/40 cal Row/Bike

Scale HSW to 5 wall climbs.

TC 25 Mins

50% x 5
60% x 3
70% x 1
75% x 1
80% x 1
85% x 1
90% AMRAP

Front Squat
4 x 4 with 3s hold in bottom. Rest 2:30

• Build to the final tough set for the day

4 min amrap
10-15 wall ball
10-15 push ups
rest 4 minutes and repeat

2 rounds
20 band pull aparts
30 supermans
rest 1 min bwn

15min
10cal Erg or 50 Su
8 inchworm
10/10 single leg RDL Db
10/10 single arm shoulder press Db

min 1 - Double unders for 30 seconds
min 2 - Power cleans x 4-8 reps @60/40kg
min 3 - Burpee + box jump x 4-8 reps
min 4 - Front squats x 4-8 reps @60/40kg
min 5 - rest
3 rounds total.

Partner AMRAP 8, Max calories

echo, ski or c2bike

Partner —> plank hold

Deadlift
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
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