For time
- Ruck 3 miles

or

• Run 4 miles

♀ 30 lb
♂ 45 lb

Pull up program

EOM 12 min
Isometric pull up 1 - 2 (2310)

Week 1 RPE 8 - 9
Week 2 RPE 9 - 10

Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

5 Giant Sets :

15 Banded Lat Pull Down
14 Biceps Curls, Alternating

Go Every 4:00

recovery week ➡️

20 min mobility for lower body

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EMOM12
1. Goblet squats × 30s for reps
2. Burpee box jumps × 30s for reps
3. Push ups on box × 30s for reps

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3 rounds (unbroken round if possible)
10 hollow rocks
10 V-ups
10 tuck ups
10s hollow hold

For time

• 400-meter run
• Max knees-to-elbows
• Rest 2 minutes between sets.

Run 10,000 meters, preferably on a trail.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

LÄMMITTELY
2 x 45s./liike
1. Omavalintainen laite
2. Mittarimato liikkuen
3. Lankku + lonkankoukistajan venytys
4. VK käsien lähennys (rinta)
5. Selinmakuulla rullaus kp käsissä

VOIMA
Tekniikka ja voimaharjoitus
3 x 8 penkkipunnerrus tangolla

AMRAP 10min
10 x tempaus lp
10 x goblet squat lp jalkojen alla
12 x lankussa soutu
12 x pallon heitto seinään kierrolla

3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 1 min: Rest
• 1 min: Row (calories)
• 1 min: Rest
Goal: 120 reps/cals.