Deadlifts 4 sets of 3

4 rounds for time:
20 Pullups
22 Back squats

4 Rounds for time, 70 HRPU, 7 100kg deadlifts, 50 HRPU, 5 100kg deadlifts, 30 HRPU 3 100kg deadlifts. 39:07.

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For tine

E2' 5×15" 70%
25 kg

10 min OBSTACLE COURSE

In teams of 4 ppl
8 min X 3 to complete
2 mins to recover between
someone ALWAYS working on those meters!
Suggested to use Reps as your timer to switch exercises b/w partners

2500m ROW
200 Jumping Pull Up
200 Hollow Rock

2000m SKI
200 BB REV Lunges (55/95)
400 Ring Elevated Knee March (total Reps)

1.24 CURVE
200 Bench Elevated Bear SQs
400 Knee Banded Clam Shells (total reps - direct eye contact required)

For Time :
► Cash In : 100 Burpees
► 1000 m Run avec 15kg.H / 10kg. F
► 1000 m Row
► 1000 m Run avec 15kg.H / 10kg. F
► 1000 m Row

Core week 3

accumulate
2 min hollow hold
2 min super man hold
2 min handstand hold
2 min hang from the bar

Front squat, 75% 5RM:

4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

Lepää 60s.

AMRAP 10 minutes of:

30 Double Unders
15 Air Squats
5 Pull Ups