Working 2 on 2 off ( 36 mins 6 intervals)

A. 20/15 cal bike erg
Max DB snatches 22.5/15kg

B. 20 box jump overs
Max wall climbs

C. 21 thrusters 40/30kg
Max bar over burpees

We can split into groups so everyone bikes. Groups can start on rest.

Post total reps

Front squat 6 x 5
One set every 4:00. As heavy as possible

Finisher: 50 Pistol squats for time.

Accessory:
4 rounds:
10 Bent over rows each hand with DB
10 Strict pull-ups

EMOM 9

1 Minute : 10-15 Pull-Ups
2 Minute : 15-20 Push-Ups
3 Minute : 20-30 Air Squats

Deadlift,

3 x 3, use 90 % of your last week's 3 RM or 85 % of your 1 RM

3 Rounds of:
30s L-sit
5 x Barbell Roll Out
5 x Skin the Cat

Banded face pull 3 x 10, tempo 4101

Then for 15min:

• rope climb technique

for 15min

• renegade row 10+10
• 10-15 ghd back extensions, tempo 30X3
• 10 pulls on a rower (damper 10)

3 rounds for time:

• 10 ohs 50/35kg
• 10 t2b
• 200m run

Front squat
2 x 4

-leave two reps in the tank
-rest 3 minutes between sets

Hang Power Snatch
10 x 2 @ 65%+
Go every 75s.
Start from 65% and add weight after every 1-2 sets IF MOVING WELL.
No higher than 80%.