1) 10 Dip
2) 10 Reverse Ring Row
3) Hollow Hold 40s

3 x 10min amrap

A)
40m sled push
80m farmers walk

B)
250m row
8 burpee over rower

C)
12 db thruster 2 x 35/25lbs
10 abmat sit up

rest 3min between amraps

Clean high pull + Power clean + Clean & Jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM C&J

5 rounds each in pairs YGIG
For quality

2 Snatch grip OH lunge + 2 Snatch grip OH step back lunge @ max 60%

12 Lu Raises 5´s / 2,5´s kg

30min:
14 push ups
14 pull ups
14 ttb
14 supermans
14 box jumps
14 wall ball
4 wall climb

On the minute for 10 minutes:

• odd minutes: 8 deadlifts (clean grip, no hook!)
• even minutes: 30 sec pull-ups

5 x 200 m @ 10s faster than your avg cooper pace (REST 1:00)

3 x 400 m @ 5s faster than your avg cooper pace (REST 1:30)

1 x 800 m @ avg cooper pace (REST 2:00)

Goal is to maintain a same pace throughout!

Four rounds for quality and minimum rest:

• 1 minute ring dips
• 1 minute double-unders
• 1 minute L-sit
• 1 minute wall climbs
• 1 minute rest

10 x 30sec on/ 15sec off, alternating

• chin over bar hold
• row for cal

rest 3min

10 x 30sec on/ 15sec off, alternating

• bottom of ohs 20/15kg
• du

4 x 10
2s down - 2s up (NO FULL HIP EXTENSION)
@40%

Keep a steady pace, slow and control!