Jumping Lunge / Lunge
Push Up

For time:
15 KBS (US) 24/16kg
15 WB 9/6kg
400m Run
15 KBS
15 WB
400m Run
15 KBS
15 WB
400m Run
15 KBS
15 WB
400m Run
15 KBS
15 WB
400m Run
- Goal is to go unbroken with swings and wall balls and keep a steady pace on running.

For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Lunges (52/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

Timecap: 10:00
Rx+: 60/43kg

Extra:
Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise

4 rounds for time:
250m Row
20 Push-ups
400m Run
10 Pull-ups
30 DU

Build to a Heavy Single

Then...

1 Set of Max Reps @ 80% OTD

Every 2:00 x 5
3 Thrusters
- Pick load

Rive ja työntö

4 sets of Push Press
Set 1: 5 @60%
Set 2: 5 @65%
Set 3: 3 @75%
Set 4: 3 @80%
- Rest 2min btw sets

5x3 Pause Back Squat
- 5 sec pause in bottom
- Rest 2-3min
Sets: 50-53-56-59-62% of 1RM Back Squat

400m juoksu
20 Yhden käden maastaveto kahvakuulalla
20 Yhden käden heilautus kahvakuulalla
100m kävely kahvakuulan kanssa