EMOM 8:
x sPull ups

10 min EMOM
4 thrusters 42,5kg/30kg
5 C2Bs

4-5 rounds, rest as needed:

1) DB/KB Bench Press, TEMPO 30X0 (3sec down, explosive press up)
2) 10 Prone Double KB Row
3) 8+8 Single Leg KB Deadlift

RPE 4

Accessory work

3-5 rounds, rest as needed
15-25 GHD Sit-Up
20-30 Wall Facing Shoulder Taps

Metcon:
“Fran”
21-15-9
Thrusters 42,5/30
Pull ups

"4 on 1"

For time, without rest btw girls

"Isabel"
30 Snatch 60/42,5kg

"Fran"
21-15-9
Thruster 42,5/30kg
Pull up

"Grace"
30 Clean & Jerk 60/42,5kg

"Diane"
21-15-9
Deadlift 100/70kg
Handstand push up

3 rounds
200m row
10 C2Bs
15 kb swings 24kg/16kg

Back Squat 4x5x60%

1.5 mile run
150 Burpees
30 minute cap

Route: run to track thru main bridge and run 3 laps, on final lap return thru small bridge to the right and back to BM room

*Score: add 2 seconds to your time for each burpee NOT completed if you did not finish in time cap.

Pacing is crucial for this workout, make sure you have plenty of fuel left when you come back in from the run for your burpees. When doing burpees you may find that instead of jumping your feet in, you can step feet in one at a time to also feel less fatigued/winded on those 150 reps. Recommend to break up into small sets , 10-20.

40min for quality

• 1: Sandbag carry on shoulder (switch shoulder every 25m)
• 2: Row
• 3: Bear crawl (hips low)
• 4: L-sit hold
• 5: Rest

Work 2 min at each station.

Keep a steady pace. No rest between stations.