5 rounds for time:
row 400/350m
run 400m
30-50 du

time cap 25min

YGIG

800m Run (Both)
80 KBS 32/24kg
80 Push Jerk 60/40kg
80 KBS 32/24kg
800m Run (Both)

TC 30min!

Back Squat Week 3: 3x5 @ 75%, 3x3 @ 85% - rest 2:00

Record any important stuff!

5 x 1000m

@ -5sec of avg 500m split time in 5K TEST

YGIG

3 rounds for time

• 50 Air squat
• 7 Muscle up
• 10 Hang power clean 60kg/40kg

Timecap: 14min

5 x 3 minute on / 1 minute off
Starting every round with a 200 m run
Followed by amrap of
8 DB snatch
6 DB goblet squat
4 burpees over DB

DB @22.5/15

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 65-70% of max BS / add weight to previous week

for time:

30 wall ball
30 kb swing 32/24kg
50 du
20 wall ball
20 kb swing
50 du
10 wall ball
10 kb swing
50 du

15min time cap

Practice kettlebell snatch technique

4 Rounds

YGIG / Heavy Quality
12 + 12 Landmine Press
12 + 12 Landmine Pull