10-9-8-7-6-5-4-3-2-1 Deadlifts (50% 1RM)
2-4-6-8-10-12-14-16-18-20 Wall balls

Yoke Carry
5 x 16m Heavy Yoke carry

Farmer Walk
5 x 16m Heavy Farmer Walk

Log/Axle Clean & Jerk
5 x 8r Log/Axle Clean & Jerk

Increase weight on every round/set. Goal is to find heavy but manageable weight on every movement/equipment.

Post your weights in comments.

3-4 rounds for quality
10 overhead squats
15 KBS
10 front squats
15 tuck crunch
10 back squats
15 back extensions

7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.

Alternating
10 m HS walk / 3 wall climbs
2 rope climbs

For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Deadlifts 125/85kg

5 kierrosta:

3min työ / 3min lepo

• 10 etukyykky (N 60kg / M 85kg)
• 10 korkea boksihyppy (N 75cm / M 90cm)
• max cal. soutu

Tulokseen yhteiskalorit. Kommenttiin erikseen jokaisen kierroksen kalorit.

Chin over the bar holds

4x 20-30 sec
rest 90 sec

Double KB/DB OH carry 40m
Front rack carry 20m
Front rack walking lunge 10m

-partner A does one round, partner B rests. Then swap.
-one round is when both have completed one round.

Power clean complex
1 from ground + 2 from hang (do at least 5 heavyish sets)