Part #1
2 Options with a partner, you go/I go style:
10 Rounds of: Sled Pull Powerwalk x 60 yards @ heavy. Rest 60s.
or
8 Rounds of: Row 200 Meters
- 25:00 Cap on this work:

Part #2
With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Pick challenging weight.

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 10-8-6-4
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4

Mary Meets Mack
20 minute AMRAP
200 m Run
5 Ring/Bar MU or 10 CTB/Reg Pull ups
400 m Run
10 Strict HSPU or 10 HRPU
200 m Run
15 pistols or 30 Air Squats

Reps. 10-9-8-7-6-5-4-3-2-1.

Burpees
Pull-ups
Pistol squats

Timecap 20min.

Row 1min for cal then rest 1min, 7 rounds

Wattbike 25 km

Easy pace

For Time [13 Minute Cap]:
10 Reps @ 55%

8 Reps @ 63%

6 Reps @ 72%

4 Reps @ 80%

2 Reps @ 88%

A.
5 sets:
1min max rep bench press (decrease weights)
1min max rep strict pull-up
2min rest

B.
4 sets:
12 barbell incline rows (bench)
12 strict dip

C.
3 sets:
10 2xDB shoulder press
10 barbell bicep curl
10 DB skullcrusher

D.
Tabata
Banded tricep push down
Banded bicep curl

E.
CORE
1. Tabata: Alt V-ups / Russian twist
2. Tabata: Flutter kicks / Toe touches

165 min
Warm up for 15 min

1.HSW
- 10 m

2.Strength
Pause front Squat + Front squat
Build to slightly heavier 1+2 than last week

3.Metcon
5 rounds, each for time:
7 HSPU
10 P. Clean 40
7 HSPU
50 DU
- Rest 3 min between
- Times: 3.05, 2.51, 2.51, 2.56, 2.55

4.Strength accessory
A. 100 Steps of DB Death march on medium DB's
- 20 lbs

B. Strict CTB pull up
- 3 x 5

C. From Friday, 5 sets:
12 Incline DB Bench - 20 lbs
10 V-handle Cable row - 45 kg

D. 3 sets:
15 shoulder press - 15 kg
15 bicep curls - 15 kg

Rest day, total workouts of the week 12 hours, x 6
Week 3/3

Strength & conditioning
Metcon x 3
Aer x 1 - 50 min
BB x 2
Squat - 2670 kg

Gymnastics
MU - 55
BMU - 30
BFLY - 55
BCTB - 50
HSW - 10 m

Recovery
Sleep 4/7
Avg. 22:55
Avg. 7 h 55 min
EA. 41 kcal/FFM