Sapphire Falls hike - 5 miles

OH dumbbell press
50#x25
60#x25

Pull up machine
200#*25

Run
4.0 mph
15:00
1 mile

Crunches
50

Three rounds of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

3 Sets of:
D-Ball/Sandbag Bear Hug Carry (50/30Kg) @ 60’’ max meters
Rest as need each sets

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

21-15-9 reps:
315 pound Deadlift
30" Box jump

95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Three rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul! No dumping. Use same load for each set. Rest as needed between sets.

Five rounds:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps