Every 90 s for 24 min (4 sets each):
A. DB push press x 6 RPE9
B. Pendlay row x 8-10
C. Dual KB farmers carry (heavy) x 20 m
D. strict toes to rings x 8-10

Power clean + split jerk

6 x 2+2 @ 65-70%, go every 1:30

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can
– Drop the bar between each power clean, reset and go

3 sets:
10 RDL @55-60% 1RM Deadlift
- Rest 2min btw sets

For time:

30/20cal echo
5 rope climb
20/15cal echo
3 rope climb
15/10cal echo
1 rope climb

Target under 7min, time cap 10min

Warm Up
3 rounds
1 min cardio
5+5 single leg rdl
10 db power clean
5 burpee box step overs
10 scap pull ups + 10 knee raises
then get ready for workout

Metcon
Emom 15
1) Cardio Machine x 45 sec
2) burpee box jump/step overs x 6-8 reps
3) Cardio Machine x 45 sec
4) banded strict pull ups x 10-15 reps
5) rest minute

rest 2 minutes

Emom 15
1) Cardio Machine x 45 sec
2) heavy db power clean+push press x 6-8 reps
3) Cardio Machine x 45 sec
4) small kip knee raises x 12-15 reps
5) rest minute

-8+8 bottoms up KB press
-15s L-sit hold
-40 SU
-20s hang from rope
-20-30s headstand

*rest as needed.

-30s HS-hold/ 2 wall walks
-1 rope climb
-10-20 DU
-rest

AMRAP 12

7 Push Press 40/30kg
15 Jump Over Barbell
Bike 500m

Partner Workout:
With a running clock, For Time:
Part A)
AMRAP 30:
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

• Rest 3min

Part B)
For Time:
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Assault Bike Calories from Part A

• Score total time