0-10:00 Suitcase Carry x 50m each side Side Plank x :25 each side Reverse Plank x :25 Hollow Rocks x .....
For Time 30 Box Jump Overs 30 Strict Press (65/45) 30/20 Cal Row rest 3:00 2 Rounds 15 Box Jump .....
4 Rounds 400m Run 1:00 Hang from bar 30m Plate OH Walking Lunge (45/25)
DT 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, .....
3 Rounds 8 Minutes of fartlek running Advanced Runners :30 sprint (80%+) 1:00 Jog (60-70%) :30 sprint 2:00 jog x .....
A. Banded, Strict, or Weighted Pull-Up: 5 x 2-5 reps B. Half Kneeling DB Press; 4 x 7-10 reps each .....
Ascending Ladder x 20 Minutes 1-2-3-4… Power Snatch (95/65) 2-4-6-8… Front Squat 1-2-3-4… Plyo Burpee Over Bar Plyo Burpee Over .....
EMOM x 15 M1- 1-2 Rope Climb M2- 2-3 pike around the worlds M3- 3-5 step-up negatives each leg EMOM .....
