A,
Bench Press 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build to a heavy set of 5 within 3-5 sets.

Goal- Go heavier than last week.

C,
2 rounds of:
Partner 1 do:
Farmer Carry, pick load, 200 m
Partner 2 do:
max rep Machine Calories
--then--
2 rounds of:
Partner 1 do:
Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
max rep Machine Calorie
--then--
2 rounds of:
Partner 1 do:
15 Sandbag Ground-to-Overheads, pick load
Partner 2 do:
max rep Machine Calories

Machine Calories- Bike Erg / Row

Complete in teams of 2.

Score is the total amount of calories that you complete as a team.

C,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
Static Bird Dog Hold, L 30 secs/R 30 secs
5 L/5 R Single Leg Broad Jumps

2 rounds: (60s. ON, 15s. OFF)

1. Sled push
2. Echo bike
3. Box jump
4. Walking lunges
5. KBS
6. Target burpee

1 Mile Run

A: A: Halt snatch pull + Hang power snatch + squat snatch
B: Hip squat clen + squat clean + immediate jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

A: Muscle Snatch double, power snatch, squat snatch
B: Clean pull+ hip squat clean+ split jerk
C: Every 30sec.Double Clean pull up 6x @100% of clean

“Evil Cindy” in teams of 2

AMRAP 12 mins
5 C2b/ strict Pull up
10 kipping HSPU/ push up
15 wallball@9/6kg

Other person double KB farmer hold @24/16kg

2 mins REST

AMRAP 10 mins
5 burpee to plate
10 box jump
@60/50cm
15 double under

Other person double KB front rack hold
@24/16kg

2 mins REST

AMRAP 8 mins
5 wall walk
10 Jumping pull up
15 Jumping lunges

Other person double KB overhead hold@24/16kg

If You put down the KBs, the partner must stop as well!

3 Rounds:
40 m Shuttle run
8 Med ball cleans (squat)

---

5-10 minutes of “barbell
yoga”
-with a barbell do 5-10min of
continuous movement
-squats, lunges, presses,
side bends, deadlifts, etc..
-use your imagination, don’t
only do conventional
movements

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben