Strength- Deadlift
Take 17 minutes to work up to a heavy 3 rep set or new 3 rep max.

Odd: 6-10 strict pull ups
Even: 6-10 strict ring dips

1) 5-15 Pull-Up
2) 10-20 Wallball

Today's task is to do 5 rounds of:

• max hollow hold
• rest 1 minute between sets
• your result is the combined time in the hollow hold position

8 Rounds for time
8 x American Swings
10 x Goblet Squats
12 x Box Jumps

5+5m Banded March,
10-20 GHD Sit-Up.
Rest as needed.

4rds (75/52,5kg)
8 Clean
8 Front Squat
8 S2OH

TC 10

BUY IN: 400m sprint.

110 KB snatches (partition right and left as needed).
10 push-ups EMOM (adjust reps to take 20 seconds or less).

CASH OUT: 30/20 cal sprint assault bike.

For Time

This workout lifting total kilos.

Backsquat
Max reps @80%
Max reps @70%
Max reps @60%
Max reps @50%
Max reps @40%

Rest max 4 minutes btw sets. TC 25 min.

Teams of 3,

15 min amrap

One works, others are resting. Go as fast as possible.
One round is when all the members has done a round.

10 cal row
8 burpees over the rower
6 Usa Swings
1 rope climb

L1: 24/16kg, normal rope
L2: 32/24kg, legless