90s on - 45s off - 4 rds (WOD) / 75s on - 45s off, 4 RDS (EASY):
a) bike erg / ski erg / air bike
b) 6 sandbag over shoulder + amrap sandbag carry
c) burpee double box / high box get over (120 / 100 / 75)
d) 2x8 iso hold alt. bent over row + amrap pass through between boxes

Target: RPE 7.5, i.e. moderate pace.

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

---

STRENGTH

Front squat,
3 x 5 @ 60%

OR


Front squat open set,
Max reps @ 80-90% weight.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM.

Sumo deadlift,
4 x 6 (moderate)

---

ACCESSORY

Weighted reverse lunges,
3 x 8/8 (easy)

Good morning,
3 x 10 (easy)

Seated Z-press with kettlebells,
3 x 10/10 (easy)

Pendlay rows,
3 x 10 (easy)

Sideplank hip touches,
4 x 15/15

For time

• 45 kettlebell swings
• 400-m run
• 35 kettlebell swings
• 800-m run
• 25 kettlebell swings
• 1,200-m run
• 15 kettlebell swings

♀ 24 kg ♂ 32 kg

FINISHER
4 SETS (:40 ON / :20 OFF)
MOVT 1 - Plate Around the Worlds
MOVT 2 - Plate Curls
1 SET = MOVT 1 + MOVT 2.
-No Additional Rest b/t Sets

PERFORMANCE
AMRAP x 16 MINUTES
5-10-15-and so on...
Box Jumps Step Down @60/50cm
Sit-Ups
*After each full round, complete 7 Strict Pull-Ups

---

FITNESS
AMRAP x 16 MINUTES
5-10-15-and so on...*
Box Jumps Step Down
Sit-Ups
*After each full round, complete 7 Ring Rows.

• RPE 6
• Video: https://vimeo.com/829535108?share=copy

"Marston"
AMRAP 20:
1 Deadlift (315/205#)
10 T2B
15 Barbell Burpees bfb

Strength Circuit 4 Rounds (not for time)

10 Bent over rows @45% of 1RM front squat - Same weight as last week/ try keep it strict
10 single leg each side romainian
deadlift @35% of deadlift
Top of dip hold - Accumulate 20- 25 seconds
30 second hollow hold
Bottom of Dip hold - Accumulate 20-25 seconds

Paused Deadlift

6xevery 2 min
2 @75%
*Pausing 2 Seconds below the knee on your way up
* no droping, take the weight up and down in 100% controll
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71.25kg

Handstand Push Up

4x every 2:30
5 HSPU
+
15 DBL DB Push Press @ ahafa

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of double unders
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15min EMOM
Power Snatch + Hang Snatch
Start @65% - increase every 1-3 if you’re moving well