10min AMRAP
row 250m
10 C2Bs
10 v-ups

3 sets of: 7x200m, :20 rest
Rest 1:00 between sets

Buy in: 5 Rope Climb

then
40 Wallball
30 Box Over Jump
20 C2B
10 Deadlift 140/100kg
20 C2B
30 Box Over Jump
40 Wallball

Scaling: Rope Climbs→ decrease the reps or height, C2B→ normal Pull-Up, Deadlift→ decrease the weight.

1) 5-10 HSPU
2) 10m KB Front Rack Walking Lunge

Scale if needed. HSPU can be deficit and/or strict. Use 2 KBs for FRWL.

For maximal effort

• 5 x 100m shuttle sprint (4x25m)

Start every 2 min.

Perform 1 Power Clean and two split Jerks in one complex. No bad reps!

5RFT
20 wallball 9/6kg
10 TTB

4 Rounds, new every 4th minute
Each round for time:

Run around the box
8 Turkish Get-Ups (4/4) heaviest possible

Lower back & hip mobility

heavy single, then 85% of HS; 90% of HS