50 DUs
50 cal row
50 cal airbike

Deadlift
8-8-6-6 @60-75%

Moderate weights to prep and warm up for todays workout

Every 4:00 x 4 sets
10 Double KB Push Press @24/16kg
15 Double KB Gorilla Rows
20/16 Cal Row
- Goal: Challenging effort, at least 60s of rest each round.
- Rx+: Start each round with 1-5 Ring Muscle-Up

Floor Press
8 x 3. Every 60s.
- These are speed reps
- Improve from last week in either speed or weight

For time

400m Run
15 Clean & Jerks @ 60/40kg
400m Run
30 T2B
400m Run
45 Wall Balls @ 20/14lb
400m Run
45 KB-Swings @ 24/16kg
400m Run
30 Ring Dips
400m Run
15 Lunges @ 60/40kg
400m Run

For quality
0:00 - 10:00
1 each Turkish Get-up
200 Meter Run / ½ Stairs
3 each KB Windmills

10:00 - 20:00
30m Sled Push
Rest 60s between sets

20:00 - 30:00
Row, Bike, Ski Erg
15s hard/45s easy

• Goal: Sustainable effort. Your choice of weights today. This workout can be done in any order.

Find your 1 RM

In 15 minutes find 1 RTM

mark 3 of your heaviest lifts

AMRAP 30 in teams of 2:
200 Meter Run / 250m Row / 250m Ski / 9-15 Cal Assault Bike
30 Power Snatch @ 35/25kg
200 Meter Run
30 Barbell Rows @ 35/25kg
200 Meter Run
30 Ground to Overhead with a plate @20/15kg

1a) front squat 4x5x80%
1b) 6 knees to chest jumps