[1.] Warm Up
[2.] Strength [load/time]
Perform 11 sets [pyramid] for time of:
 Overhead Swings [16kg-36kg-16kg/8kg-28kg-8kg]
*Select a starting weight, perform 6 reps then increase the load by 4kg and perform 6 reps. Continue to increase the load for 6 sets and then work back down 4kg’s at a time finishing with 6 reps at your starting weight, this equals 11 sets.
-Modify movement if required. Record loads and time.
[3.] Work Capacity [rounds]
Perform maximum rounds possible in 16 minutes of:
 Deck Squats
 Push Ups
 Butterfly Sit Ups
-Modify movements if required. Record time.
[4.] Finisher [distance]
Perform a Mikko interval set of:
[6:00] Summit Trainer [L8/L5]
*With a running clock climb slowly for 15 sec, then climb as fast as possible for 30 sec, climb slowly for 15 sec and so on for 6 minutes/8 work intervals.
-Modify movement if required. Record distance.
Post comments & scores…
Perry crushing the 20kg’s
on alternating bottoms up hang cleans!