warm up- 3 rounds of:

250m row + 10 air squats + 10 DB push press + 10 Russian kb swings + 20s hollow hold

For time: 21-15-9

Dumbbell thruster, pick load + toes 2 bar

  • this should be all out sprint effort. choose weights that will allow this performance output. a weight that you can do unbroken. for toes 2 bar do knees to elbows or knee raises. focus on continual movement

Rest 3-5 min

Emom 10- alternating

5 deadlifts, pick load + 5 barbell shoulder press, pick load

for distance- bike or row 10 mins (recovery pace)