Class

+

5 rounds

25/20 cal row

25 ghd sit ups

10 squat cleans

rd 1: 135/95

r2: 155/105

r3: 165/115

r4: 185/125

r5: 205/135

Warm Up: 15 min bike with 5 10/8 cal sprints built in.

A. Class

B. Sumo Deadlift to a heavy single

then 3 sets of 3 with 80%

C. 4 sets of

20 hip ext

20 russian swings

15 cal ski

Rest 2-3 minutes between efforts.

Warm up:

3 x 5 min bike rest 1 min between

A. Class

B. Build to a heavy clean. Then build to a heavy jerk from the rack. Then build to a heavy clean and jerk.

C. 75 ghd sit-ups*
*every :90 including the start 25’ hsw

Warm Up: 8 min ski

A Class

B. 5 rounds

500/400 m ski

1 min d ball bear hug 100/70

C. 50/35 Strict Bar Dips*

Every Break do 10 unbroken toes to bar

A. Class

B. 10 Min EMOM

3/2 bar Muscle ups+1 set of unbroken thrusters at 165/115

C. Every 3 minutes x 15 minutes

25 GHD sit ups+50′ hsw

Score each round. Send fastest and slowest to Ben.