Sumo Deadlift off plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00.
- use 15kg plates or similar so bar is slightly elevated off floor.
- Sets may look something like 3,3,2,1,1,1....
- Beginner: 5 x 5 with a medium weight. Reset between reps. Rest 90s-2:00

Dynamic shoulder press
12 x 3 @ 50%
1min Recovery

For time
21-15-9
• Kettlebell swing 32/24kg
• Toes to bar
• Sumo deadlift high pull 40/30kg

Time cap 12min

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

Start every 3:00 for 8 total rounds (4 each)
Row 400-500m
Stairs

• Alternate each round.
• Goal is consistent pacing for all rounds.
• Row should be under 2:00, so adjust metres appropriately.

The unknown soldier
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% Front squat
- 10 Bar over burpees
- 500m row
- 3 min rest

Back squat 3x6x60%
As fást as possible

25 Minute AMRAP: Ascending Ladder 3,6,9...
- 200 meter run
- DB/KB/Medicine Ball thrusters
- Burpees
- Sit-ups
- Calorie Row/Ski

*Each round add 3 reps/calories
*Run stays the same each round

100 DUs
400m row
30 T2Bs
30 ABRs
30 lunges 60kg/40kg
30 push presses 60kg/40kg

For total time:
3 Rounds: 12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 1
2 Rounds of: 12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 2
1 Round of: 12 Deadlift-9 Hang Power Cleans-6 Shoulder to Overhead at weight 3
Athlete is responsible for adding weights to his/her own bar.
Time Cap: 9 minutes
M/W 35-39: 50-60-70/35-40-50kg