Push Press 3 - 3 - 3 - 3 - 3 ::: ::: ::: ::: ::: Amrap 10' double unders ab mat sit ups 10/10 - 20/20 - 30/30 ...

Team Series - Event 1 Amrap 7 min bar facing burpees ::: rest 7 min ::: Team Series - Event 2 Amrap 7 min 20 squat clean @60/40 kg 20 squat clean @ 80/55 kg 20 squat clean @ 100/70 kg

Team 2x For Time 60 - 50 - 40 - 30 - 20 - 10 calories (assault bike/skierg/row) power clean * * increasing load 40/30 kg --> 90/60 kg  

Hero Workout "Loredo" 6 rounds for time of 24 air squat 24 push ups 24 walking lunges 400m run  

HEAVY DAY 20 min to find 1 rep max Squat Clean :::: :::: :::: :::: :::: Accessory Work 4 set x 8 reps barbell glutes bridge https://youtu.be/EKRiW9Yt3Ps

Amrap 20' 4 ring muscle ups 8 box jumps R 12 russian swings @ 32/24 kg  

Team 2x In 12 minutes, max meters @ ski/row 250m each ::: rest ::: Amrap 12’ Ladder 1/up devil press toes to bar

"Triple 2" For Time 2k row 200 double unders 2 mile run

HEAVY DAY 15 min to find 3 rep max - bench press (at least 5 heavy sets) - rest 5 min - 15 min to find 3 rep max - deadlift (at least 5 heavy sets)

"Daniel" For Time 50 pull ups 400m run 21 thrusters @ 40/30 kg 800m run 21 thrusters @ 40/30 kg 400m run 50 pull ups