For total Load:

5 sets of 5

Deadstop

• Athlete can build or use the same weights across all sets.
• Rest as needed btw sets. -Score: Enter loading for all 5 sets. Overall Score will be the sum of total weight.

3 rounds for quality
10/10 Side Plank Crunches
30sec Hollow Hold
30sec Superman Hold
20 Russian Twists (1=1)
1min Sorenson Hold

EMOM 10
1 Pause Front Squat, pick load
- Go by the feeling
- Pause 3-5sec at bottom

4 sets of 4 Muscle Cleans
- Go by the feeling
- Rest 2min btw sets.

AMRAP 18

500m Row
30 Push Press
100 Double Unders
500m Row
30 Front Squat
100 Double Unders
500m Row
30 Thrusters
100 Double Unders

BB 42,5/30kg

For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squat

1 Mile Run

In teams of 3
3 rounds
45 Kipping Pull-ups / Partner Assisted Strict
300 Total Meter Odd Object Carry
30 Total DB Snatch @22,5/15kg
900m run
- Goal: Split reps evenly and have fun!
- Rx+: @27.5kg/45lb DB, Chest to Bar or Bar Muscle-ups
TIME CAP = 35:00

On the 3:00 x 7

400m Run
1 Unbroken Set of Toes To Bar

5 sets of Back Squat
Set 1: 8 @65%
Set 2: 6 @75%
Set 3: 4 @85%
Set 4: 4 @87%
Set 5: 2 @90%
Rest as needed btw sets.

3 rounds:
30m Double DB Walking Lunges 2x15/10kg
10 Chin-ups
30s HS-hold