10 pullups /20 Ring Rows
20 m bear crawl
10 pistols, 14 box, 20 BSS
3 wall walks

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock

RPE 3

Optional Accessory

STRENGTH

Alternate for 2-4 rounds:

10 Double KB Goblet Squat
10 GHD Hip Extension

RPE 3 to 3+

"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

"For Time:
500m Row
20 Power Cleans @40/30 kg
500m Row
20 Power Snatches @40/30 kg
500m Row
20 Thrusters @40/30 kg
500m Row
TC: 18'"

3 Power Snatch EMOM10'

Easy aerobic condition:
5,4,3,2,1 min:
Ski, Row, Assaultbike
So this will take 45minutes. Go easy!

3 rounds:
15 Power Cleans (50/35kg)
20 Push ups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike

• These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record.

• Stimulus wise, we are looking for a light power clean barbell weight. One that we are confident we could cycle for 25+ repetitions unbroken, when completely fresh.

4RDS, not for time

15 Strict TTB
15 Straight Leg Deadlift with KB @ Moderate

For time:

Row 2000m
Single Arm OH Lunge 80m 22,5/15kg.
Row 2000m
50 DB Snatch 22,5/15kg (L)
Row 2000m
50 DB Snatch 22,5/15kg (R)
Single Arm OH Lunge 40m 22,5/15kg

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