1) 8-10 + 8-10 single arm row
2) 40s. Kneeling Landmine Twist

RPE 5-6

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Goal & Intensity
-Strengthen upper back and rotational core control.
-10-minute EMOM with steady, controlled effort.
-RPE 5–6, moderate and sustainable.

Coach’s Tip:
Move with control and maintain posture throughout.

4 rounds (at a conversational pace or HR @ 155 BPM ) of:

• 2min Burpees
• 2min Sit-ups
• 2min KB Swings @ 24/16kg

Write down the total number of reps.

3 rounds for quality:

• 500m Row
• 40 Hollow Rocks
• 15 Bent Over Row with Dumbells (moderate)

Find your RM of the day

2 x hang snatch

Metcon (time)

Bike 400m
1 round Cindy
Bike 800m
2 rounds Cindy
Bike 1600m
4 rounds Cindy
Bike 800m
2 rounds Cindy
Bike 400m
1 round Cindy

Timecap: 22 minutes

Accessory:

Seated (on floor) facepull with a band 4-5 x 15-20 - light
Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) - light

AMRAP 7

16m Over Head Walking Lunge
8 DB Over Burpees
16m Frontrack Walking Lunge
8 DB Snatch, alternating

DB 22,5/15kg

• 4x3 Back Squat @ 85% of 3RM
• 1x Max reps @ 85% 3RM

Write the max reps of the last set to comments.

10 Rounds:
8 Ground to Overhead 42,5/30kg
10 Bar Facing Burpees

Time Cap: 15 Minutes

1 rm Clean&Jerk in 20 minutes
3-3-2-2-1-1-1-1-1

1) 2 Wall walk + wall
facing hspu
2) 20 DU