Complete as many rounds as possible in 8 minutes of

• 10 deadlifts
• 30-ft. burpee broad jump

♀ 155 lb. ♂ 225 lb.

Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(20)
WRK 5:00 REST 1:00 x 4
8 burpees
8 dumbbell/kettlebell swings
100m run
8 dumbbell/kettlebell high pulls
8 leg raises

Finisher
50 flutter kicks
1:00 hamstring stretch

Shoulder press
4x4r
2 reps in the tank.
Rest as needed.

1.5 mile run (under 12 mins)
Rest 1 minute
1.5 mile run (under 9 mins)

Back squat 2x5

Barbell high pull 3x12 reps

”SLIDING IN TO THE WEEKEND” by Sonja

EMOM 12
5+5 sliding backward lunges
5+5 sliding side lunges
5+5 sliding crusty lunges
10 boxiaskellus

TABATA
Burpees

A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

20 Rounds YGIG:

1 x Squat clean @80% of 1RM
5 x High box jump
150/100m Row

WU
3rds
8x air squat
4+4 KB/DB push press
8x sit up
8x up down
+
2rds
4+4 KB/DB hang snatch