8 - 12 Minutes Of :

10 + 10 Banded Circle
1:00 + 1:00 Banded Lat Stretch
5+5 DB Shoulder Press
0:30 Plank Hold
1:00 Cardio

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH

Front squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of two front squats.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula.

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM.

Sumo deadlift,
5 x 5 (hard)

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ACCESSORY

Good morning,
4 x 10 (moderate)

Weighted reverse lunges,
4 x 8/8 (hard)

Glute bridges,
4 x 10 (hard)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING



Every minute on the minute for 32:00 minutes of:
1) 15/12 Calories bike erg
2) 10-15 Chest to bar pull-ups
3) 15/12 Calories row
4) 3-4 Wall walks


8 sets of Snatch Complex: 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch
Set 1-2: @55% 1RM Snatch
Set 3-4: @60%
Set 5-6: @65%
Set 7-8: @70%
- Pause Snatch Pull: pause 3sec at the knee and 1sec at the top of the extension
- Pause Snatch: pause 3sec in the receiving position
- Rest 2min btw sets

Every 2:30 x 6:
3 Overhead Squats
Set 1: @50%
Set 2: @55%
Set 3: @60%
Set 4-6: @65%

:20 ring rows (body parallel to the ground)
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 rest

Scaled WOD
10 sets for reps:
:20 ring rows
:10 rest
:20 push-ups from knees
:10 rest
:20 air squats
:10 rest

2min on - 2min off x5:
200m run into
AMRAP:
5 wb (9 / 6)
10 db snatch (22,5 / 15)

Target: You should have 40-80s time for the AMRAP.
Go hard, Overall RPE 9-10.

5 Sets (new set every 5min)
AMRAP 3:
10 Strict Pull-Ups
12 DB Bench Presses 20/15kg
- Max cal Row, in remaining time. Goal is at least 90sec of work for the erg, min 25/20cal. SEND IT!!!
- Rest 2min btw sets

• For the movements, goal is unbroken, but 2-3 quick sets for pull-ups is great and 2 quick sets for bench if needed to avoid failure!

Scaled:
10 Kipping Pull-Ups / 8 Strict Pull-Ups

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 14:00 minutes.

Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5 sets
3 Tempo Back Squats (3-4 sec lowering down), Come up as you like
build to heavy weight, starting at 50% of 1rm back squat
rest 2-2.5 min bwn set

Intervals
50/40 - 40/32 - 30/24 - 20/16 - 10/8
calories of rowing @moderate/fast pace.
or
40/32 - 32/26 - 24/20 - 16/12 and 8/6
calories of air bike
alt time with partner or rest 1:1 bwn sets

EMOM 12

Minute 1 : 5 + 5 Seated One Arm Shoulder Press
Minute 2 : 12/9 Cal Bike
Minute 3 : 20 Sit-Ups