E3MOM x 4:
10 Bench Presses + 1 LL Rope Climb 4m + 1 Rope Climb 4m
Sets 1-2: @50%
Sets 3-4: @55%

14 min partner amrap (alternate stations):
A. Row, bike or ski for meters
B. 9 hang power cleans
12 burpees
9 push jerk

Result is total meters + rounds.

4 rounds for quality:
strict HSPU x 4.3.2
30 s rest
(legless) rope climb x 1-2
30 s rest
strict T2B x 6.6
60 s rest

For Time

3 Rounds :

21 Wallball 20/14p
35 Sit-Ups

3 Rounds :

15m Walking Lunges 2x22,5/2x15kg
20 Push-Ups

TC 15

Back Squat

8 x 1 @ 80 - 85%

Go Every 2:30

Warm Up
3-5 min easy air bike

2 Sets
15 Side Plank banded Clamshells (per side)
45 Sec Front Leaning Rest on Rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Strenght
Wave 1
3 Power Clean @65% 1RM Power Clean
2 Power Clean @68% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean

Wave 2
3 Power Clean @68% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @73-75% 1RM Power Clean

Wave 3
3 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
*Rest as needed between waves.

Metcon
3-6-9-12-15-18 reps for time :
Kettlebell Swings @24/16kg
Box Jump Overs (60/50cm)

Accessory Work
3 Sets
10 GHD Hip Extension w/10 second pause at the top of the last rep.
:15 Copenhagen Plank (each side)

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-4rounds:

3min ON / 1min Off
1) 20-40 DU + bike
2) 10-20 V-up + bike
3) 20-40 DU+ bike
4) 40-60s plank + bike

Target PK1-2

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Warm Up
3-5 min easy ski

2 sets
15+15m single arm kb oh carrying
30-45 sec of front leaning on low rings
8/8 atg split squat with 2 sec hold at bottom of each rep (use 20kg plate as raiser)

Strenght

2 sets
5 pause bench press @55-60%+ 5 weighted pull ups
3 pause bench press @65-70% + 3 weighted pull ups
1 pause bench press @75-80% + 1 weighted pull ups
pause 2 sec at chest on each rep. (use 20-50% of 1rm weighted pull ups)
rest as needed

STR/COND
3-4 sets
3-5 bar muscle ups / Banded Bar Muscle Ups
10 double db bench press with rx dumbbells
rest 1-2 min

2 Sets:
20/16 Calorie Row
30m Sled Push (moderate)
20/16 Calorie Row
30m Sled Push (moderate)
20/16 Calorie Row
rest 3 min and repeat
Keep moderate pace on rower and moderate load on sledge.

Box squat 3x6 50-60% of 1RM