[1.] Warm Up

Power

[2.] Strength [load]

Perform 5 sets x 8 reps of:

Double/Quadruple 1 Leg Deadlifts [4 per leg]

Renegade Rows [4 per arm]

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets, alternate movements.

-Modify movements if required.

[3.] Work Capacity [time]

“Wrong”

Perform 4 rounds for time of:

[12] Burpees

[24] Knees to Elbows

[18] Box Jumps [24"/18"]

-Scale box height and modify movements if required. 

See previous scores here: 5/18

[4.] Finisher [triplet]

Perform 2-3 rounds of:

[8] Double Get Up Sit Ups [2x16kg/2x10kg]

[12] KB Jackknife Sit Ups [16kg/10kg]

[16] Pullover Knees to Chest [16kg/10kg]

-Scale loads and modify movements if required.

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