Tate Press 3 x 12-15. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:

12-9-6-3
s.a devils press @22,5/15kg
* 30 DU after each set of devis press

EMOMx8

1) 20-50 DU
2) 3-10 ttb

For time:
400m Run
8 GTOH 60/40kg
400m Run
6 GTOH
400m Run
4 GTOH
400m Run

FOR TIME:

25-20-15reps of:
wall ball @9/6kg
db push press @2x22/14kg
abmat sit ups

1) deadlift 4x3x85%
2) straight leg deadlift 4x8x40% of deadlift 1RM, explosive

3 Rounds:

400m Run
21 Kettlebell Swing 24/16kg
12 Pull Ups

( 7 - 13 )

Run : Under 2:30
Swing : Unbroken
Pull Ups : in 1-2 Sets Every Round.

On The 3:00 x 10 Rounds:

500m Row

Odd Rounds: Hanstand Push Ups
Even Rounds: GHD Sit Ups

Row: Completed Under 2:15

HSPU/GHDSU : Athletes should have at least :40s to chip away at reps. These are not max sets.

Have a goal number of reps you'd like to hit for each bodyweight movement.

Score: 10 sets of reps

For total Load

5 Sets of 4

Score: Enter loading for all 5 sets.

Tempaus