3 rounds:

4 floor press (moderate heavy)
6 ring/inverted row

rest 2min between rounds

3 Rounds :

Row 1000m

Rest 2:00 btw sets:

Aim for 5-10 sec faster than 2k pace.

For time:

100 Rower Over Burpees

Every 2:00 Row 250m. ( Start at Row )

8 - 20

Superset x 4 rounds
Single Arm Half Kneeling Tornado Press x 6-8 each.
Rest 60s.
Single Arm KB Row with Rotation x 8-10 each.
Rest 60s.

A,
Daily max of the complex of :
Hang Squat Clean + Push Jerk + Split jerk
- find the max weight in 15 mins

B,
EMOM 16
1.min : amrap Curtis P @52/35kg
2.min : REST
3.min : amrap Bear complex @52/35kg
4.min : REST

• Goal is to maintain each round the same amount of reps!

“Curtis P”
1 Power Clean
1 forward lunge LEFT
1 forward lunge RIGHT
1 push press

“Bear Complex”
1 power clean
1 front squat
1 push press
1 back squat
1 behind neck push press

Rive ja työntö

3 x 3 Deficit Handstand Push Ups ( Highest deficit )
3 x 6 Deficit HandStand Push Ups ( Moderate deficit )
3 x 9 Deficit HandStand Push Ups ( Lowest deficit )

CM of each.

Warm Up
2 rounds
1-2 min steady pace jog
5-10 burpees
10+10 suitcase deadlifts @12-16/16-24kg
10+10 single arm floor press
15-20 hip bridges
5-10 scap pull ups (2s pause)
15-20 ring row
5+5 squat strech
10-15 banded pass throughs

Strenght
Bench Press 4x3 reps @77+% of 1rm (should have like 2-3 reps in tank)
Weighted Pull ups 4x3 reps @47+% of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

Metcon
2 sets
9-7-5 reps
Sandbag clean / Power Clean @60-65% of 1rm
18-15-12 reps for men / 15-12-9 or 12-9-6 reps for women
Push Ups
rest 1:1 bwn sets

Accessory Work
3 sets
8+8 SIngle Arm Upright row
rest 30-45 sec
4-8 strict chin ups
rest 30-45sec
6-12 kipping / butterfly c2b/pull ups
rest 2-3 min

Cool down
2-3 min light row
10 scorpions
1+1 min leg across body strech
:30 tricep strech
1-2 min prayer pose strech

For time:

5k

( 8 - 12 )

Build Heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD