5 rounds for time:

12 deadlift 70/50 kg
80 m farmers carry kb or db

Tc 11 min

50 kyykky
40 Box
30 punnerrus
20burpee
10 HSPU

5 x 3 Push jerk

• leave one rep in the tank
• rest 3 minutes between sets

Back Squat (90% of Max)
40%x5,
50%x5,
60%x5

5 sets
A) 3 T&G Deadlifts @80%+
B) 5-8 Strict Chinups, weighted if possible

Rest about 90sec between movements and sets.

front squat 2-2-2

• leave one rep in the tank
• rest 4 min btw sets "

Double tabata
Hollow Rock
Abmat sit-up

For time:

10-9-8-7-6-5-4-3-2-1

Front Squat 50/35kg
Bar Facing Burpees

TARGET 9:00
CAP 13:00

Thruster Build to heavy 3 reps in 15 minutes
goal is to get 5-7 sets total.

3 rounds
5-10 strict ttb
10+10 kb windmill
10+10 banded trunk twists
rest 2 min bwn sets