"5 RFT:
10 pushpresses 50/30kg
15 wallballs
20 front rack lunges 50/30kg"

”Simple Man”
For time:
15-10-5
Power Cleans (70, 47,5kg)
Front Squat (70, 47,5kg)

9 min cap

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x3 Touch n Go Deadlifts @same weight as Front Squat

In teams of 3 ”I go, You go”

150cal bike OR 300cal row

FOR TIME

ALL OUT! This is sprint!

Lepoa

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Use 95% load Heavy of last week
Pause above the knees.

Special Mary x couples (min 5 reps per person):

5 handstand push-ups.
10 one-legged squats, alternating.
15 pull-ups.
10 handstand push-ups.
20 one-legged squats, alternating.
30 pull-ups.
15 handstand push-ups.
30 one-legged squats, alternating.
45 pull-ups.
10 handstand push-ups.
20 one-legged squats, alternating.
30 pull-ups.
5 handstand push-ups.
10 one-legged squats, alternating.
15 pull-ups.

**Time cap: 25 min.

• 15 Min AMRAP of:
Handstand Push Ups 15 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
Walking Lunges 30 reps

For time:
21-15-9
Box jumps 24/20"
Strict Pull ups

30-20-10
Pistols Alternating
TTB