Landmine Rotation: 3 x 10 each. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 Rounds:
4:00 Hard  
2:30 Recovery 

AMRAP’10
5 pull up
8 DB snatch 22,5/15kg
11 burbee over DB

For time

• Run 400 meters
• 21 kettlebell swings
• 12 pull-ups

♀ 35 lb
♂ 53 lb

3 Rounds:
800 Meter Run
50 Wallballs (20/14)
20 Single Dumbbell Devil Presses (50/35)

Kilos:
Wallballs – (9/6)
Dumbbell – (22.5/15)

Clean pull 5-5-5-5 reps

On the 2:00 x 10 Rounds:
1 Rope Climb (15ft.)
15 Wallballs 9 / 6 kg to 10/9ft. Target
Max Calorie Row

*Score: Total Calories  

RestDay!

Next Week is Deload....

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 squat cleans