Sumo Deadlift against a band
3/8 x 3 @ 5% heavier than last week, every 60-90s.
- reset on each rep
- These are SPEED reps

For time
21-15-9 Wall Balls
21-15-9 Box Jumps
10-10-10 Heavy DB Snatches
+
Cash out: 50 Double Unders

3 Rounds of:
5 Strict HSPU
10 Deadlifts 100/70KG
Then Run 400m

This is a AMRAP, Count the 400m Run as 4 Reps.

So 3 Rounds 5/10 then run 400m (repeat for 28 Mins)
A full round is 49 reps

21-15-9
Burpee Box Jump Over
Thruster
T2B

3 Min Run (Rpe 7)
2 Min rest
3 Min amrap (Rpe 4-5)
- 10 Db/Kb snatch
- 15 push up
- 20 box step up
2 Min rest
3 Min Run
2 min rest
3 Min amrap:
- 10 Burpee
- 10 V-ups
2 min rest
3 Min Run

Back squat
Find heavy set of 2 reps

4 X 60%
4 X 70%
4 X 80%
4 X 85%
4 X 80%

Wod
12 x 20s/10s
Db snatch
Air squat

Every beginning 90s x 8
4-6 Pull up/ C2b
8 Burpee

12 min teams of 3 on every 40s rotations
12/10 Cal row (30s)
1-5 Deficit Hspu
Rest