3 rounds for max. reps/cal (40s on/20s off)

Assault bike

Wall Balls 10/6kg

Push Ups

Chin over the bar hold

L-Sit

rest 1:00 after each round

goal is to maintain your score from the first round.

18.30 Gymnastics

 Rope Climbs

19.30 Weightlifting - 75 minutes! 

A. Strict press

A.1 Establish a daily 5RM in strict press.

A.2 Drop down to 80% and perform three additional sets of five.

A.3 Drop down to 60% and perform three additional sets of tens.

B. Power snatch + hang power snatch + overhead squat + TNG snatch


B.1 Establish a daily max in the complex. You are only allowed to drop the bar after the last lift.

B.2 Drop down to 70% and do one set where you finish with as many TNG snatches as possible.

C. Power clean + hang clean


C.1 Establish a daily max in the complex.

C. 2 Drop down to 70% and do 50 front squats. You have to do a power clean and a hang clean to get the bar racked so you can begin a set of front squats. Neither the power clean nor the hang clean count as reps in front squats. Every time you break up a set there is a penalty of ten burpees over the bar.