"5 Rft
10 Push Press (40/30)
15 Pull-up
500m row"

16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

"5 rft

10 kettlebell cleans (5 left, 5 right) (24/16kg)

10 burpees

10 kettlebell thrusters (5 left, 5 right) (24/16kg)

10 burpees"

Barbell high pull 3x12 reps

Työntö veto, 5xN 100% työntö maximista -->

• 1 Mile Run

Back from Vacation yesterday with oldest son for weekend basketball tournament, taught martial arts class last night 7-9, morning meeting at 7:30 ... woke up and completed a mile run in this damn Texas heat. Back at CFR tomorrow morning.

Työntö yhdistelmä (3 x rinnalle veto + 3 x jalat edesta (front squat) + 1 x työntö ylös)

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

Each round has a 3:00 cap. So 3:00 work, 1:00 rest
Goal is consistent output all 5 rounds and a sub-max effort.

A:
10 rounds:
1 Rope Climb
10 HSPU

B:
Core Complex!!

Sumomaastaveto

3 x 6