Sumo Deadlift against a band
Heavy 5 in 5 sets. Rest 2:00
- reset on each rep

E5MOM x6

400m run
15 box jump
15 wallball

E2MOM for 8min (4 Rounds total)
10/8cal AirBike
AMRAP Thrusters 42,5/30kg
Result is number of thrusters.
All out motherfuckers!!!!

Back Squat
6-4-4-3-3
Rest 3 min btw sets

8x
4min ON/2min OFF

A) Run 400m + AMRAP of Nate in the remaining time

B) 40/30 Cal. Row + Max Burpee over rower in the remaining time

C) 40/30 Cal. BikeErg or Echo/Assault + Max Clean & Jerk 70/50kg in the remaining time

D) AMRAP of
10 Wall Balls
10 DB Snatches (heavy)
10 Box Jump Overs

For time:
Run 800m
10 Rounds of CINDY
Run 800m (check time)
+
Max Rounds of CINDY in the remaining time until the clock hits 20min

EMOM 12

1 minute : 4 Box Jumps 30/24"
2 minute : 2 BMU / 5 Weighted Pull Ups

6-8 x e2mom
power clean + clean + front squat (1+1+1)

No fails!

Bench Press & Strict Pull ups

5 SETS
10 benchpress @ AHAP
10-15 strict pull ups

Move directly into next movement

SO 3:30

5 Rounds of:
12 Bar over burpee
12 C2B Pullups
12 Hang Power Cleans 50/35kg

(rest 1min between rounds)