Warm up
3 rounds
1 min air bike
10 alt leg bodyweight RDL
10 walking lunges
10 alt leg v-ups
10 scap pull ups
:20-30 HS HOLD

Skill / Wod prep
Kip to swings, Kipping Pull up/C2B , Bar MU
Front rack/FARMERS walking lunges with 2 db/kb's
Practise HS Walking for 5 minutes to get confidence on
or test 2-3 perfect body control wall walks

WOD
4-5 rounds for quality
3-5 BAR MU / 8-10 c2b / 12-15 pull ups
10m front rack lunge walk @RX DB's
10-15m HS walk / 3-5 wall walks
10m FARMERS HOLD lunge walk @RX DB'S
3-5 BAR MU / 8-10 c2b / 12-15 pull ups
rest 1:1 bwn sets
Time Target per round = 3-4 minutes, cap 5 min

5 rounds:
8 T2B
10 DB Hang Cleans 22,5/15kg (5 on one side then 5 on the other)
14/12cal Row

A ) Overhead complex

6-8 sets
From rack:
3 Snatch push press
2 Snatch balance
1 OHS
*build from light to technical heavy

B) WOD

13’ Amrap
5-10-15-20-25…
OHS@43/30kg
5-10-15-20-25…
cal Row/Bike/Ski

In teams of 2
For time of

Buy in
40 Burpee Box Jump @60/50cm ( YGIG)
Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

E7MOM x 6-8rounds

20-50 DU
10m s.a OH walking lunge (right hand)
3-6 bmu/ scaled 4-8 pull up
10m s.a OH walking lunge (left hand)

remaining time easy pace machine of your choice

Target PK2, not too FAST !!!

Six sets of 4 reps

1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

spend 10-12min building up to 95% or max for the day. Then perform 4 sets of 1
4 sets 1 c&j
@ 95% of 1 RM

2-4rounds:

20-40s side planks
20-40s wall sit hold
40-75s D-ball hold

6 sets of Bench Press
Sets 1-3: 6 @75%
Sets 4-6: 6 @80%
- Rest 2min btw sets

For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
* -ski samat matkat/C2Bike matkat tuplana*