IN TEAMS OF 2 or 3
FOR TIME
150/125 Cal Row
Alternate as needed to complete the total cals.

2-4 rounds for quality
200 Meter Row/Ski or 400m Bike
5 each KB Windmills
5 each KB Clean + Reverse Lunge

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (42,5/30 kg)
30 Cal Row
30 Thrusters (42,5/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52,5/35 kg)

Triset x 3 rounds!

Tall Kneeling Landmine Press - Bilateral x 8
Rest 60s.
DB Bear Crawl x 8m
Rest 60s.
Single Straight Arm Banded Pull-downs x 16 each
Rest 60s.

Bent Over Barbell Rows
15-12-10-10

• Complete 15-20 Supinated Band Pull-Aparts after each set.
• RPE 8

Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
KB/DB Tgu 4+4/3+3/2+2/1+1 reps with light to mod/heavy weight
rest 2 min bwn sets

Weightlifting
Emom 5
flat foot snatch pull + flat foot power snatch + flat foot squat snatch @35-50%
rest 2 min

Emom 10
snatch pull + power snatch + squat snatch @50-70% of 1rm, set must be touch n go!
rest 2 min
Emom 3
2 squat snatch @75%, drop and go

Accessory Work
3-4 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets

EMOM 12 mins
odd min: 15 wallball @9/6kg
even min: 20 abmat sit up

4 x AMRAP 6min and 1:30 min rest between AMRAP's

"1" = 10-9-8-7-6-5... (calories)
"2" = 1-2-3-4-5-6... (movement)

A1. Echo bike
A2. Wall Balls

B1. Row
B2. DB Snatch

C1. Bike Erg
C2. DB/KB Squat

D1. Ski Erg
D2. Push Ups

In a 6 min window do as many cals and reps as possible of:
- first round 10 cals on machine ("1") and then 1 rep of movement ("2")
- second round 9 cals on machine ("1") and then 2 rep of movement ("2")
- third round 8 cals on machine ("1") and then 3 rep of movement ("2")
- etc..

Choose your own DB/KB weight

Deadlift

3 x 3 @ 82+% (2-3 RIR), rest 3:00 between sets

Individual Workout !

Alternate A&B
3 mins ON / 90 sec OFF x 8 sets

A:
20/15cal row
20 medball clean@9/6kg
Amrap burpee Pull up

B:
60 Double under
30 DB Goblet Box step up@22,5/15kg @50cm
Max rep wall walk