5 rounds
1 min sumo deadlift highpull 40kg
1 min push press 40kg
1 min row calories
1 min rest

DL 5x5

Group warm up, then;

“Filthy Fifty” (Scaled to “Dirty 30″)

For time, perform 50 of each of the following

Box jumps 24/20 <--step ups

Jumping pull ups

KBS 1p

Walking lunges

Knees 2 Elbows <--on the ground (hands hurt)

Push press 45#

Back extensions

Wallballs 20/14

Burpees

Double unders

EMOM 20
5x5
5x3
5x1
5x5

21-15-19
Air squat
Push-up
Pull-up

135 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 35 (singles)

2.Front squat
- 5x3 @ RPE 7

3.Conditioning
FPR Intervals
5 sets, faster each round:
8 Shoulder to overhead > 6 clean & jerk 40 kg
12 Cal Ski-erg
8 Shoulder to overhead > 6 clean & jerk 40 kg
- Bar @ 35-40 kg
- Times: 2.18, 2.11, 2.05, 2.03, 1.56
- Max HR 188

4.Strength accessory
5 sets:
12 DB Bench press - 30 lbs
10+10 DB Three point row - 35 45 45 45 45 kg

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

155 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A.Power Clean and jerk
- 5x1 @ RPE 7-8

B. Clean pull + Floating clean pull
- 4x1+2 @ 65 kg

4.Back squat
- 3x5 @ RPE 7-8
- 45 55 45 kg

3 kierrosta
2 min soutu, pyörä, hiihto
10 hyvää huomenta kepillä/kuminauhalla
10 linkkuveitsi

3 kierrosta
3 maastavetoa tangolla, lisää painoa joka kierroksella
5 aktiiviset olkapäät, kippaus, varpaat tankoon

“Sand Bar”

On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter Wreck Bag Run (70/50)

KILOS:
Barbell: 52/38
Wreck Bag: 30/22.5