Expeditions:

Strength:

• Deadlift 5×3 @ 80%

No dropping the bar at the top, no bouncing from the bottom – come to a complete stop before starting your pull.

Workout:

AMRAP in 7 Minutes of:

• 2 Powercleans @ 85-90%
• 4 Wall Walks
• Row 12 Calories

Post loads attempted and rounds completed to comments.

Expeditions:

Anaerobic Endurance:

• Max Tire Flips in 4 Minutes

Workout:

3 Rounds for time of:

• 21 Burpee Box Jumps
• 15 Goblet Squats @ 1.5/1 Pood
• 9 Strict Pull Ups

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Expeditions:

• Press 3-3-3-3-3

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Rest Day

Expeditions:

Complete for time:

• 10 Muscle Ups
• 400m Run
• 15 Dips
• 400m Run
• 5 Rope Climbs
• 400m Run
• 15 Dips
• 400m Run
• 10 Muscle Ups

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Expeditions:

• Hang Snatch 2-2-2-2-2-2

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Expeditions:

8 Rounds for time of:

• 20 Sit Ups
• 20 Double Unders

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