Double KB Front Rack Carry

400m

For time:

30/24 Cal Echo Bike
15 Devils press 2 x 22,5 / 2 x 15kg
100 Double Unders
30 Deficit HSPU 15/10cm
100 Double Unders
15 Devils Prss 2 x 22,5 / 2 x 15kg
30/24 Cal Echo Bike

TC 23

then barbell prep after row/shspu working
9-7-5 with empty barbell
7-5-3 with moderate weight
5-3-2 with wod weight

Metcon
Every 2 min for 10 minutes ( 5sets)
12 deadlifts @52.5/35kg
9 hang power cleans
6 push jerks

try to go 11 deadlifts with mixed grip, then short break and take hook grip. 1 deadlift + 8 hpc, short break + 1 hpc and 6 push jerks.
Or if feel good do 9 hpc and straight to 6 pj. D.T style work!
Try to get sub 1 min rounds.

Workout
For time
21/17 calories of Rowing
15 SHSPU
21/17 calories of Rowing
12 SHSPU
21/17 calories of Rowing
9 SHSPU
rest 5 min
For time
9 SHSPU
21/17 Calories of Rowing
12 SHSPU
21/17 Calories of Rowing
15 SHSPU
21/17 Calories of Rowing

Scaled SHSPU repst 12-9-6.
This is mix of basic pulling cardio and pushing gymnastic.
Simple and good work.
Keep Rowing mod/fast or moderate depending your ability to
go for those Strict handstand push ups. Goal is to get SHSPU
done in 2-3 parts so make it that hard for yourself that you
wont "hit the wall" during this workout, Split sets smartly.
Score is total time.

Bench press

5x 8 @ AHAFA

Leave 2 in the tank
rest 2 min b/w sets

800m slow row then
2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and Split jerk

---

Clean & Jerk

6x every 90s.
1 hang squat clean
+
2 split jerk

@70%
can do over % if feels good

For Quality
Every 5 min for 20 minutes (4sets)
8-10 bar facing burpees
8-10 front squats @60/40kg (masters 52.5/35kg)
10/8 calories of air bike

go fast on burpees, take first front squat by doing squat clean and then finish rest of the squats.
go fast do a little sprint with the bike to finish interval.
time target sub 2.5 min , cap 3 min.

4x2 @ 85-90%

5x1+1 @70-75%

3x3 kevyt paino