Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(20)
On the 2:30 x8
40m shuttle run-
20 goblet lunge w/kb,db,sb-
10 kb or db high pull(not sumo dead high pull, just the high pull).
record slowest round

Opt(12)
Iso
3x10-giant set
overhead tricep extension
concentration curl
v-ups

Finisher
60 round the world
1:00 pigeon

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 rkbs
6 v-ups
8 sec plank

Metcon/*Rx(13)
3rds
500m row/40 cal airdyne
15 kbs 53/35-*70/53
30 du's x2 singles

3x(8)
giant set
8 bk ext
8 rev fly
8 oh ext

Finisher
stretch and roll
60 cross crunch

Squat Challenge Lift-9

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

PR'd Grace - 3:47. Last time was 4:17

On a 16-minute running clock, 2 rounds of:

• 2 minutes of double-unders
• Tabata single-leg squats, alternating legs each interval
• 2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

75PU
500m run
75 Press Up
500m Run
50PU
500m Run
50 Push Up
500m Run
50 PU
500m Run
25PU
500m Run
25 push up
500m Run

Back squat 2 RM, then 2 sets @ 60% (choose reps)

21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
Run 20:00 mins or 2 miles

Finisher
50 crunches
1:00 quad stretch

For time
5000m BikeErg*

*Every 2min, 25DU

1) ECHO, 10-20cal
2) WALLBALL, 10-20reps
3) SITUP, 10-20reps
4) POWER CLEAN, 5-10reps