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3 RFT:
15 Calorie Row
15 Thrusters @42.5/30kg

Rest 5:00

3 RFT:
15 Overhead Squat @42.5/30kg
15 Calorie Assault Bike or Row or Ski

*20:00 Cap (total)

CONDITIONING

4-5 rounds, rest 30-60sec between movements

1) 5+5 KB Single Arm Squat Clean (from floor) video
2) 8-15 TTB
3) 20m Prowler Push
4) 2-4 Wall Walk video

Overall RPE 3 to 4

Target: Move well (concentrate on your motor control)

E3MOM
5 Rounds for load
Complete Unbroken sets

• Clean/ Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press/ Push Jerk

For time:
100 DB Renegade Rows @50/35lbs (left + right = 2 reps)
75 Push-ups
50 Burpees

• 18:00 Time Cap

EMOM x5

5 TTB + 20-30 DU

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10m 4-Step Walk video
10m Inchworm Walk
Thoracic Flow video

Optional Accessory:
GYMNASTIC STRENGTH

Gymnastic Ab-Work video

1-2 rounds, go by feel

RPE 3 to 4

1a) Glute Bridge: 3 x 30. No rest.
1b) Alternating DB Curls: 3 x 10 ea. No rest.

A.) T2B technique / practise

B.) Gymnastics Strength EMOM 16

Min 1: Ring Push-up hold 20-30 sec
Min 2: L-hang 15-20 sec
Min 3: Hollow hold 30 sec
Min 4: Barbell row hold 20-30 sec

10/12 cal Row

20 KB Front Squat 2x 12/16kg

30 DU/ 60 SU