7 sets of Bench Press
Set 1: 3 @80%
Set 2: 3 @80%
Set 3: 2 @85%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 1 @90%
Set 7: 1 @92%

3RFT
'I go, You go'
300m Row
10 Strict pull-up/chin up
300m Row
10 Ring dips
300m Row
10 Strict 2TB
300m Row
20 Alt. pistol squats

20min time gap

6x
1 Power clean
1 Hang Power clean
1 Tng Power clean

• Build to a heavy set on 20min.

Strength

Press
Strength 4*5
Hypertrophy 4*8

Accessory

3 sets of 8-12 reps
single arm press (each arm)
tactical pull ups

Workout

Build up to a heavy arm over arm sled pull
then
5 rounds for time at 50% of your max weight

Barbell Curl 21s: 4 x 7 each. Rest 60s.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

25 MIN PK
20 CAL ROW
100 ROPE JUMPS
30 S HANG
30 S SQUAT ( BOTTOM)
30 LUNGES
10 SCAPULAR PUSH UPS
300 M JOG

1A) RISE TO TOES 5X3
1B) HIGH HANG SNATCH (HIPS) 5X3
1C) OHS 5X3

EMOM30':
1min: Assault bike,
2min: DU,
3: rest,
4: Row,
5: BBJO,
6: rest

Buy-in
2 min ropejump (DU/SU)
rest 1 min
2 min power clean (moderate weight, explosive lifts)

WOD “CORONA-tion”
Abmat Sit-up 20
Box jump 15
DL 10 (70/47.5kg)
Burpee 5

5 rounds for time

Strength

Deadlift
Strength 5*3
Hypertrophy 4*8

Accessory

3 sets of 8-12 reps
Single legged deadlift (landmine)
Ab wheel roll outs

Workout

3-5 rounds
30 secs Hardstyle KB swing
into
max sandbag bear hold (heavy) ![]