In 12 minutes:
5/5 Front Foot Elevated Split Squat

3-5 sets at a weight that allows for good movement.

5 sets at a weight that allows for good movement.
Add 2,5-5kg to last weeks weight.

Challenging amount of reps every minute on the minute for 15 minutes.

Result is the smallest amount of reps

2RM Deadlift

Heavy Single Thruster

3 on 2 off switching A and B; 30 minutes and 6 intervals.

A. Nate: 2 Ring MU, 4 HSPU & 8 American KBS 32/24kg

B. Cindy 5 pull ups, 10 push ups & 15 air squats

Score is total reps, pick it up where you left it.

Find your 2 RM deadlift of the day

For time:

• 21 thruster 42,5/30kg
• 1 rope climb
• 400m row
• 15 thruster
• 2 rope climb
• 400m row
• 9 thruster
• 3 rope climb
• 400m row

5x3 Hang snatch

70% x3
75% X 3
80% X 3 x3

Use your snatch 1RM max.

For quality: 3 sets of ring push-ups about 8-12 reps

"Go hard or go home"

50/45cal row
40 wall ball
30 DU UB
20 Box Jump 75/60cm
10 Burpees

8min Time Cap!

Score is time, if you hit the time cap = 8:00+remaining reps in seconds! (e.g 8:07)