• For Time:
Assault Bike 2000 m
BB Power Clean (60/40Kg) 40 reps
Bar Muscle Ups 20/15 reps

4RFT

25 Wallball 20/14p
5 Snatch 55/45kg
6 Strict HSPU

15 min EMOM
min 1 - 10 HSPU
min 2 - 10 GHD sit ups
min 3 - 30 Air Squats

100 deadlifts
90 back squats
80 power cleans
70 jerk
60 SDHP
50 front squat
40 hang power clean
30 thrusters
20 power snatch
10 overhead squats

Rx 50/35
Time cap 60'

Strength:

3 rounds:
10 Goblet squat
10 Box step up
-rest 1-2 min between rounds-

EMOM 6
8-12 bulgarian split squat (right)
8-12 bulgarian split squat (left)

Muscle
Push
Bench Press
Floor Dumbbell Press
Banded Bar Press

Floor Shoulder Press
Dumbbell French Press

Metcon
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups

Post time to comments.

FWod
Emom 14
Min 1 - 20 jump Rope and 2 Deadlift
Min 2 - 7 push Squats
Min 3 - 4 Hammer Curls and 8 French Press

3 Rounds
10 Box jumps
10 KBS
10 Wallballs
10 Burpees

Muscle

Pull
Pull Up - 3-3-3-3-3-3-3
Reverse Fly - 21-18-15-12-9-6-3

Chin Up - 3-3-3-3-3-3-3
Banded Floor Curl - 21-18-15-12-9-6-3

Neutral Grip Pull Up - 3-3-3-3-3-3-3
Hammer Curl - 21-18-15-12-9-6-3

Weighted Leg Raise - 3-3-3-3-3-3-3
Banded Toe Taps - 21-18-15-12-9-6-3

Metcon

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

10 Interval of:
Row 1000 m @ 70-80% MHR
1’ rest each interval

Run 1200m (every 400m pick up the pace to a 90% effort for 15sec)
+
2 Sets NFT
3 Hang Muscle Snatch
3 Hang Muscle Snatch Below Knee
3 Muscle Snatch
Burpee + 2 Broad Jump x 3
*warm up in nature - explosive sets - lighter loads