Front Squat
12-9-6-3
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FOR TIME
400m Run
12 C&J
12 Pull Ups
12 Hanging Knee Raises
400m Run
9 C&J
9 Pull Ups
9 Hanging Knee Raises
400m Run
6 C&J
6 Pull Ups
6 Hanging Knee Raises
M50 F35kg
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ROW CONDITIONING
ROW
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row
On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row
On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row
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2 PARTS
Part 1
15-12-9
KB swings 24/16kg
Burpees
Rest 5 mins
Part 2
12-9-6
KB swings 32/24kg
Burpees
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STRENGTH
Deadlift
2-2-2-2-2
Post heaviest 2 rep in comments.
FOR TIME
50 Double unders
10 T2B
10 Shoulder Press
50 Double unders
15 T2B
15 Push Press
50 Double unders
20 T2B
20 Push Jerk
M 42.5kg F 30kg
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MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.