3x Clean pull @ 80% of Clean 1 RM

Dynamic effort

5+5 Weighted Box Step-Ups,
3-10 Strict Pull-Up,
5-15 Parallette Push-Up,
10-20 GHD Sit-Up
Rest 1-2min between movements.

3 rounds:

• 10+10 banded anti rotation squats
• rest 30sec
• 20sec weighted plank
• rest 30sec
• 30sec max heavy suitcase hold
• rest 60sec

in 10minutes:

• 50 box over burpees
• double kb front rack carry for as many meters as possible in the remaining time (pick weight)

2 rfq:
max time hollow hold
max time L-sit hold
10+10 kb side bend
20 superman

In pairs complete the following for time;
4000M Row
Weight plate hold 15/10kg

1 Athlete rows and other holds weight plate at head height will arms locked. Athlete can only row when the plate is held! When plate is lowered athletes must change places.

20 Min Time Cap

15 min death by burpee pull-ups

Bottoms up! Today we are going to do a lacrosse ball mob [as guided here](

). Gather 10 minutes of this goodness.

Row 20min @ moderate pace

• Every 500m Do 12-20 Push-ups

Mark down the rowed meters.

3 rounds for reps of

• 1min Wallball 9kg/6kg
• 1min Sumo deadlift high pull 35kg/25kg
• 1min Box jump 50cm
• 1min Push press 35kg/25kg
• 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.