Midline

For time

100 GHD situps

Conditioning

For time

Run 1.6km

Row 2km

Run 1.6km

Strength

Front squat 2-2-2-2-2

weighted ring dips 5-5-5

Metcon

5 rounds for time

12 box jumps

9 power clean 50-35kg

6 push press 50-35kg

Strength

Bench press 10-8-6-4-2

Deadlift 3-3-3

Metcon

15min amrap

30 double unders

30m sled push (challenging weight)

3 legless rope climbs

Strength

Push press 3-3-3-3-3

Overhead lunge (KB) 4x 6 each leg

Metcon

5 rounds

400m run

15 overhead squat

Testing

Power clean 1rm

Bench press 1rm

Max pull ups

500m row

Metcon

Every minute for 20 minutes

odd minute 15 cal row

even minute 15 burpees

Strength

Deadlift 5-4-3-2-1

Split Jerk 3-3-3

Metcon

27-21-15-9 reps for time

Kettlebell swings 32-24kg

box jumps

Strength

Overhead squat 6-6-6-6

weighted pull-up 10-10-10

Metcon

5 rounds for time

500m row

400m run

Conditioning

3x 1km row (rest 3min between sets)

Strength

20rm Bench press

20rm Deadlift

Active recovery

swim 1000m