Front Squats 5 x 5
60kg
Strict Pull Ups 5 x 5
Front Squats 5 x 5
60kg
Strict Pull Ups 5 x 5
Back Squats 3-3-3-3-3
60-70-75-80-85(1) (PR!)
*Compare to 121913
Then:-
Three rounds for time of:
15 Wall Balls @ 10kg/5kg
15 Knees-to-Elbows
50 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: Sub KTEs with Toes-to-Bar.
For time of:
30 Shoulder-To-Overhead @ 45kg/30kg
30 Pull Ups
Run 600m
20 Shoulder-To-Overhead @ 45kg/30kg
20 Pull Ups
Run 400m
10 Shoulder-To-Overhead @ 45kg/30kg
10 Pull Ups
Run 200m
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 50kg/35kg, Chest-to-bar pull ups.
26:18 @ 40kg
Bonus Workout
Front Squats
5-5-5-5-5
40-45-50-55-60kg
Power Cleans 2-2-2-2-2
40-42.5-45-45-47
Then:-
21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Dumbbell Hang Power Cleans @ 35lbs/25lbs
6:56
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, DB @ 40lbs/30lbs.
Backsquats 12-10-8-6-4-2
50-55-60-65-70-80(PR!)