7 rounds for time and load of

• 30 double-unders
• 3 hang squat snatches

500m row
then
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean

---

in 20 min find daily max
for

1 clean high pull
+
2 hang squat clea
+
3 push jerks

Every 3 mins for 18 mins do:
20/16cal Ski Erg
15 GHD Sit-ups

15 sets:
200-m row, or 200-m skierg
– Rest 1:00 between sets

Warm-up:

3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Snatch grip sotts press behind the neck
10 Overhead squats
:20s Hanging L-sit

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“Bamboo overhead squats”, 3 x 8 - light to moderate weight

Overhead squats

4 x 8 Overhead squat. Moderate weight.

---

Metcon

4 Rounds for time:
20/15 Calories row
20 Push press
20 Box jumps with step-down

---

Core:
3x
1:00 min plank hold
15+15m 1-Arm suitcase carry

Bonus:
4 x 20 Banded pull-ups
4 x 10 Behind the neck tricep extension with barbell
3 x 15 Reverse hyper

A,
For time:
50 Burpees
-- then --
4 rounds of:
50 Double Unders
10 Dumbbell Squats, 2x22,5/15kg
8 Dumbbell Push Press,
6 Dumbbell Thrusters,
-- then --
50 Burpees

Goal
Sub 16 mins

B,
For quality:
Hollow Hold, 2 mins

Every time you break complete:
10 medball toss (5/5)

3 - 4 sets of 8 - 12 Reps

a ) Chest supported barbell row on bench
b ) Barbell Overhead Walking Lunge ( total reps )
c ) GHD Back Extension

EMOM 15

1 Min : 7 Push Press 40/30kg
2 Min : Max Calories Bike Erg
3 Min : Rest

Result is total calories

On The 3:00 x 10 Rounds

400m Run
Max Burpee Pull Ups

• Each run should take less tan 2:15 round
• Burpee Pull Ups: Bar should be at least 6 inches above your reach.
• A Good goal to have in this workout is to accumulate the same number of burpee pull-ups every round.

4 rnds for quality
30s. b/w movements
8 bench row e/s 25/20kg
6 deficit push up (use 2x 25kg plates
20 hollow rocks
20s. wall facing HS hold