AMRAP 16 min
4 each KB Front Rack Box Step-up @45-50cm
8 Double KB Hang Power Clean (24/16 kg)
200 Meter Row
4 each KB Front Rack Split Squat
12 Double KB Deadlift (24/16 kg)
200 Meter Row

– Goal: Sustainable Pace

45 min PK
30s+30s one arm plank
20s + 20s one arm hang
30 s + 30 s bottom of pistol squat
600m jog
600m machine
20 box step ups
100 rope jumps

Every 3 minutes for 12min (4 rounds):
10 Alt. DB Hang Snatch + DB OH Lunge Step + OHS
10 Box Jumps 60/50cm

Supersets
3 ROUNDS OF
20 KB Frog Pump
20/20 Side-Lying Hip Abduction
Rest: 1 min
3 ROUNDS OF
20 Banded Side Step
10 KB Good Morning
Rest:1 min
3 ROUNDS OF
10/10 Goblet Reverse Lunge
10 Goblet Squat
Rest:1 min
3 ROUND OF
10/10 Staggered Stance Deadlift
10/10 Side Sweep Kickback Crossover
Rest:1 min

Wod
100 Russian Swing for time @24/16

For total load:

5 sets of 4

Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

Overall score will be the sum total weights.

EMOM 10
1) 50s. assault bike
2) 10 alt. pistols

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

---

Tempo Front Squat
5 sets of 3
@ 65% of 1 RM FS
3 - 4 - X - 3
rest 2:30 b/w sets
use same weight trough out the sets

A,
Front rack barbell reverse lunge alt.
10-10-10
Each set AHAP

B,
3 rounds for time of:
Run, 400 m
7 Front Squats, 102/70kg
21 Chest-to-bar Pull-ups

Goal
Sub 14 mins

C,
For distance:
Sled Drag, pick load: 1x 15 mins
Complete max distance sled drag with any variation over the next 6 weeks.

3 Supersets of
8 Hip Thrusts
8 Seal Rows
- Rest 1-2min btw sets

Hammer Curl w. Iso Hold: 3 x 10-12 each. Rest 60s
- Start non-dominant side first
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)