45 min PK
100 rope jumps
1500m machine
30s hang
30s plank
10 box step ups
1500m machine
10 kb clean and jerks, alternating
30s at the bottom of a squat
10 russian twists
10 kettle bell swings

Saturday Team Wod (2x 13 Min Window)
PART I
13 Min Window
25/20 ¨Synchro¨ Calories Row (same time)
25 Toes To Bar (Split)
40 Deadlift @135/85 (Split)
25 Toes To Bar (Split)
25 ¨Synchro¨ Bar Facing Burpees

-rest until next 13 min begins

PART II
13 Min Window
25 ¨Synchro¨ Bar Facing Burpees
25 Toes To Bar (Split)
40 Deadlift @135/85 (Split)
25 Toes To Bar (Split)
25/20 ¨Synchro¨ Calories Row (same time)

AMRAP20 w/ partner:

Buy in:
2000/1600m row

In remaining time AMRAP:
20 db snatch (22,5 / 15)
20 burpee
20 single db thruster (22,5 / 15)
20 v-up

3 rounds of
10 DB seal row
10 alt seated db press
15 bent over flies
rest 90s.
ret 3 min
then
3 rounds of
12 alt. DB step back lunges
15 ghd hip extension
15 RKBS
rest 90s.

• @ as heavy as form allows
• rest 90s. b/w rounds
• focus on maintaining form

3 x EMOM 6:
- Rest 3min btw EMOM's

1.
15/12cal Row
10 HSPU

2.
15/12cal Ski
14 Box Jump Overs 60/50cm

3.
15/12cal AB
10m HS-walk (in 2,5m segments)
Scaled: 20 HS Walking Steps against the wall / 20-30s HS Hold Nose To Wall

5x 2 hang power clean
*build todays max
*2min rest

Ring MU skill

E2MOM 5 rounds
1-3 Ring MU
10-15 cal bike

back squat
6x every 4 min
6 Back Squats @ 65% of 1RM Back Squat
4 Back Squats @ 70% of 1RM Back Squat
2 Back Squats @ 75% of 1RM Back Squat
- focus on form
- do every rep with absolute range of motion = ass to grass
- perform 12 reps every 4 min

emom 12 min
4rnds
1. min 5 reps @ 70%
2. min 3 reps @75%
3. min 1 rep @ 87.5%
- count and plan your weight ups front

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps

---

Jerk balance
5x every 3 min
3 reps
- as heavy as possible