Russian KB Swings x 25 Walking Lunges x 50 Russian KB Swings x 25 Ring Rows x 50 Russian KB .....
2k Row
Back Squats -then- EMOM 15 M1- 5 Burpees to target+ 40 DUBs M2- Single Leg Box Jump x 5 each .....
EMOM 16 M1- 10 Burpees M2- :25 max strict pull-ups
Teams of 2 complete 800m burden run (1 partner carries 20lb medball) 30 Power Snatch (115/75) 30 synchro HR pushups .....
Back Squat 10 minutes to accumulate max sets of 6 back squats at 70%. Use the same weight as last .....
5 Rounds Bar Muscle-Ups x 5 Strict Deficit HSPU x 5 Assault Bike Sprint x :20 Rest 2:00 3 rounds .....
4 Rounds for time 3 Deadlifts (265/175) 2 Rope Climb 3 Deadlifts 2 Wall Walks 3 Deadlifts :20 L-Sit (accumulated)
Teams of 2 AMRAP 15 P1- Wall balls x 12 HR push-ups x 9 Hang power cleans x 6 (115/75) .....
D1. EMOM 15 Minute 1. 3 strict press + 3 push press Minute 2. -Box ring pull-up x 5-8 -L-sit .....
For Time 400m run rest 1:00 800m run rest 2:00 1600m run rest 2:00 800m run rest 1:00 400m run
D1. 9-15-21 Clean Grip Deadlifts (185/125) T2B Rope Climb x 1-2-3
