AccelerYAYtion!

5-8 minutes - toe-to-bar practice

Then 4 rounds of:
min 1 - 20 sec max toe-to-bar
min 2 - 30 sec farmer carry around rigs

Then 10 min AMRAP:
60 sec assault bike
14 overhead walking lunge @ 25lb
10 wall balls @ 14lb

3 Power clean + 3 front squat @ 35-45-45-45-45 kg

Tabata assault bike

Yay Acceleration!!

Acceleration yay!

Acceleration 2-4

4 x 8 sec 10mph 10%
2 x 8 sec 10mph 15%
2 x 8 sec 10mph 20%
2 x 8 sec 10mph 22.5%
3 x 8 sec 10mph 25%
4 x 6 sec 9mph 27.5%

Deadlift 12-10-8-10-10-10 @ 35-125-155-175-195-205 w/ 3 min rest

2 shoulder press + 1 push press @ 85-85-85 w/ 2 min rest

Then for time:
50 pullups
50 situps
50 pushups

8:32

2 rounds of EMOM, 30 seconds each of:
plank
side plank
other side plank
hollow hold
arch hold
V-ups (17-15)

Then 4 rounds of EMOM:
20 seconds max kipping pullups (5-5-7-7)
30 seconds assault bike

Then for time:
30 shoulders-to-overhead @ 75lbs
+6 burpees per barbell drop

14-10-6 @ 2:46