Friday
Midline
For time
100 GHD situps
Conditioning
For time
Run 1.6km
Row 2km
Run 1.6km
For time
100 GHD situps
For time
Run 1.6km
Row 2km
Run 1.6km
Front squat 2-2-2-2-2
weighted ring dips 5-5-5
5 rounds for time
12 box jumps
9 power clean 50-35kg
6 push press 50-35kg
Bench press 10-8-6-4-2
Deadlift 3-3-3
15min amrap
30 double unders
30m sled push (challenging weight)
3 legless rope climbs
Push press 3-3-3-3-3
Overhead lunge (KB) 4x 6 each leg
5 rounds
400m run
15 overhead squat
Power clean 1rm
Bench press 1rm
Max pull ups
500m row
Every minute for 20 minutes
odd minute 15 cal row
even minute 15 burpees
Deadlift 5-4-3-2-1
Split Jerk 3-3-3
27-21-15-9 reps for time
Kettlebell swings 32-24kg
box jumps
Overhead squat 6-6-6-6
weighted pull-up 10-10-10
5 rounds for time
500m row
400m run
3x 1km row (rest 3min between sets)
20rm Bench press
20rm Deadlift
swim 1000m