Option 1

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Wear a weight vest if you have one (14/20 lb)

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Option 2
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Head out for the second run no later than 25:00.

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Option 3
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

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INTENDED STIMULUS
- 30:00-45:00; cap at 50:00.
- Each run in 10:00 or less.
- Partition pull-ups, push-ups, and air squats as desired; scale to keep this portion between 20:00-30:00.: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
- If you plan to opt for 10-20-30 for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout.

Rinnalleveto 2,2,2,2

Nousevat painot, alkavalla 2 min

15 minutes:

• Dip (ring or bar, use extra weight if needed) 3x8 (no fails)

3 Rounds:

20 Weighted Walking Lunge (AHAFA)

90sec Rest

15+15 One Leg Deadlift (AHAFA)

90sec Rest

5 x 40%
5 x 50%
5 x 60%

In 7 min built up to heavy 3:
SHOULDER TO OVER HEAD
- rest 1 min
In 7 min built up to heavy 3:
HANG POWER CLEAN
- rest 1 min
In 10 min built up to heavy 3
DEADLIFT

• Score = the heaviest lift per section

15 min. 3 liikettä

3 seinälle kävely
12 käsipainotempaus käden vaihdolla 22,5 tai 15kg
15 boksin yli hyppy, asekeltaen alas 60 tai 50cm

Tulos toistot

Leuanveto lisäpainolla 3,3,3

nousevilla painoilla 2 min.

24min EMOM:

1) 10 Double Russian KBS
2)10 Double KB C&J
3) 10 KB Thruster
4) 10 KB Squat
5) 10m Walking Lunge (overhead/front rack/farmers carry)
6) rest

RPE 3

Choose the loading to fit your deload week.

Tailoring Options:
Decrease the number or rounds: 4→ 3 or 2
Use light KB or single KB

Every 3:00 x 5:
1 Snatch +
2 Hang Snatches
Into,
3 Box Jumps