North Etiwanda Preserve hike
4.5 miles
+/- 600ft

The Bullethole
Zebra - wu
Boxing - a
Yolo - a
Alien - 1
Bullethole

8 Interval of:
Run 800 m @ 70-80% MHR +
1’ rest each interval

AMRAP 7:
15 Deadlifts (60/40 kg)
12 Box Jump Overs (60/50cm)
9 HSPU

Rest 2 Minutes

AMRAP 7:
15 Deadlifts (50/35 kg)
12 Box Jump Overs (60/50cm)
9 HSPU

2 sets of 30sec on:15 sec rest per exercise.
3 rounds through (total of 6 sets/exercise)

Foam Bucket Farmers Carry
Single Arm DB Push Press
KB Swing
Single Arm KB Reverse Lunge (Hold at shoulder or overhead)
Side Plank Hold

Three rounds:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Each of the 5 stations is one minute long, totaling in one five minute round. Proceed to do three rounds with a minute rest between rounds.

3 rounds for time:

• 12 left-hand Turkish get-ups
• 12 right-hand Turkish get-ups
• 3 legless rope climbs, 15-ft. rope

Men 50-lb. dumbbell
Women 35-lb. dumbbell

Deadlift 3-3-3-3-3 reps

• 5 Min AMRAP of:
Bar Muscle Ups

A,
EMOM 10 mins
Hang Squat Snatch + Squat Snatch + OHS
- work up to 80% of 1RM snatch and repeat the same weight across all sets
- work on speed and stability

B,
Snatch High Pull
3x3 @ 80%
3x2 @ 90%
3x2 @ 100% of 1 RM snatch

C,
Front Squat
2x2 @ 80%
2x2 @ 85%
2x1 @ 90%

8 min AMRAP

20 DU / tai yritys
5 PEP