Back squat 5RM @31x1 tempo
+
For time:
100 Lunge steps with 20/15kg BB
100 Push ups

• 10 Interval of:
Run 1:00 @ > 90% MHR
Walk 1:00

If you are completing as an individual effort today, complete the following:

3 Rounds:
AMRAP :30 – Calorie Row… Rest :30s
AMRAP 1:00 – Calorie Row… Rest 1:00
AMRAP 1:30 – Calorie Row… Rest 1:30

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of 5 Back Squats
- rest 2 mins btw sets
- good form

wall balls
sit ups
push ups
bench press

2-3 Rounds @ 2-3 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

• Choose either short lever (easier) OR long lever (harder) version of the copenhagen plank. If you’re new to this exercise, choose the short lever version today

Team Wod:
20min amrap:
In teams of 3
1: 200m Farmer carry 24/!6kg
2: Burpees
3: Row for cal

With your friend (You go, I go) complete this:
6 x 4 min: 250m row, 12 Burpee over rower, dB snatch (35/25) alternating every rep. Your score is total reps of dB snatches in 8 round.

• Work on the technique of the snatch

Trail run @ PCT
3.14 mi - 52:03

5 Clean and Jerk & 5 Snatch @:
75#
95#
105#
115#
125#

5 Deadlift @
125#
145#
155#
165#
175#