WORKOUT (PERFORMANCE)
3 x 4:00 AMRAP; rest 1:00 between
4 Strict Chin-Ups
4 Narrow Grip Push-Ups + 2 Wall Climb to Nose and Toes
12 Russian Swing @ moderate

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WORKOUT (FITNESS)
3 x 4:00 AMRAP; rest 1:00 between
4 Ring Rows or DB Bent Over Rows @ moderate
4 Knee Push-Ups + 1 Wall Climb to 'best effort'
12 Russian Swing @ moderate

• RPE 8

EMOM 16 Work 0:40 / Rest 0:20 ( Max. Reps. )

Minute 1 : Bike Calories
Minute 2 : Back Squats 50/35kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

E4MOM x6 - alternate between a & b:
a) 200m run
10 box jump
10 v-up

b) 200m run
20 air squat
20 russian twist

Target: Work ~2min / interval. Overall RPE8.

RX
ON AN 10:00 RUNNING CLOCK...
Practice Strict Ring Muscle-Ups

SCALED
ON AN 10:00 RUNNING CLOCK...
Practice Weighted Strict Pull-Ups / Weighted Negative / Holds / Partner Assisted reps

AMRAP 13

50 Air Squats
200m Run
25 Push-ups
200m Run
15 Hanging Knee Raise
200m Run

Shoulder Press

5-5-3-3-1-1-1

Go Every 2:30

FOR TIME:

450m run
15 thruster @40/30kg
12 pull ups
9 up&down over bar

450m run
15 up&down over bar
12 thruster @40/30kg
9 pull ups

450m run
15 pull ups
12 up&down over bar
9 thruster @40/30kg

---

tc: 22min

2-4rounds:

10 snowangel
10-15 ghd hip extension/ or barbell good morning

8 x 2min ON / 2min OFF

In a 2min window
15m sprint
9 Wall balls 20/14 lbs
7 DB Single Arm Overhead Lunges
5 DB Single Arm Shoulder to Overhead
3 Burpee Get over Box
Max Calories remaining of the time

A. Row
B. Echo bike
C. SkiErg
D. BikeErg

• Choose your own DB weight.
• Alternate arms between rounds (for an example, 1st round all DB movements with left arm, 2nd round all DB movements with right arm etc).