3 rounds
3+3 TGUs 24kg/16kg
5 pass troughs
3 wall climbs

TimeCap: 25 min

• 15 double unders
• 10 air squats
• 5 burpees

Lepoja.

On the 5:00 x 4:
20cal Row
15 T2B
10 Devils presses 2x15/10kg

20 reps deadlift, 90sek pause between sets.

Hollow Hold: Tabata 8 x 20s. Rest 10s
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 Rounds For Time:
30/24 Calorie Row
30 Wallballs 9/6kg
30 Box Jumps

6 Sets of Deadlift

Sets 1-2: 5 @55%
Sets 3-4: 3 @65%
Sets 5-6: 3 @75%
- Rest 90-120sec btw sets

WOD
10:00 AMRAP
8 left arm DB lunges 50/35
12 pull-ups
8 right arm DB lunges
12 push ups

Rest 2:00

5:00 AMRAP
Max rep Burpee pull-up
*EMOM 3 DB hang clean and jerk 50/35

*at the beginning of the 5:00 AMRAP do 3 DB hang C&J

*score is total rounds and reps for part 1 and then total reps for part 2. You may have to record part 2 in the “notes” section of this app.

3 rounds
200m row
10 passthroughs
5 empty barbell row

Bent over row + pull-ups
E2MOM x 5
6-8 reps bent over row @ 70% 1RM push press
Max effort strict pull-ups*

*must be strict pull-ups no Kipping. Use a band if you need to. Should be able to do 3-6 reps unbroken per round.