Deadlift

3 sets x 5 reps @ 70% (100kg)

3 rounds of:

8 Heavy Front Squats (70kg)
2min Max Calories on the Bike

– Rest 3 minutes after each round

For time:

75 Wall Balls (9kg) (4’.14”)

– Rest 3 min

For time:

50 Thrusters (43kg) (7’.40”)

– Rest 4 min

For Time:

25 Man Makers (2x16kg) (13’.05”)

Conditioning :
A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20/15kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 4 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
5. min: 8+8
6. min: 9+9
7. min: 10+10
.
.
.Goal: round of 8. (11+11)

For Time:

800m Row
20 Burpee Box Jumps (24”)
10 GHD Sit-Ups
5 Man Makers (12x2)
600m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers
400m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers

Back Squat

3 sets x 5 reps @ 70% (80kg)

– Rest 90 sec between sets

For time:
. 31 Push Press
. 31 Pull up
. 31 Snatch
. 31 Sit up
. 31 T2B
. 31 Push up
. 31 Box jump
. 31 Back Squat
. 31 Unbroken DU
. 31 Thruster
. 31 OH reverse lunges
. 31 Burpees

Buy out: 2018m row / run

Max Thruster (50% BW) (40kg)

Clean and Jerk max

21-15-9
15-12-9
12-9-6 reps of:
. Row (Kcal)
. Power clean (61kg)
. Bar muscle-up