2x 3+3 @~55%
2x 3*3 @~60

EMOM 10:
3 Power Snatches @50/35kg

EMOM 20
1) 40 double unders
2) 8 DBL DB z press AHAP
3) 15 BB hip thrust 100/70kg
4) 7 db bent over row

2-3 rounds for quality; rest as needed between movements
60s Bike or Ski or Jog
60s alt KB Cleans
60s Row @ 18-20 SPM ('long and strong' rhythm)
60s Box Step-ups

• Goal: Sustainable output, your choice of weight today

Superset x 4 round!

KB Rotational Clean and Press x 8-10 each
Rest 60s.
Landmine Deadbug x 30-45s each side - slow and controlled leg action.
Rest 60s.

Every 10 minutes for 40 minutes (4 rounds):
15 KB swings 24/16 kg
30 sit ups
45 air squats
60/50 cal row or ski

For time:

500/450m Row
30 TTB
15 C&J
500/450m Row
20 TTB
10 C&J
500/450m Row
10 TTB
5 C&J
500/450m Row

Barbell 60/42,5kg ( Teen 52,5/35kg )

15 - 20

4 rounds
 for time

4 PC 75%

8 strict T2ring 

8 HSPU

8/10 cal AB / ROW


REST 4 min

4+4 DB STOH 45/70lbs

16 tuck up / V-UP

2 rope
8/10 cal AB / ROW


REST 4min

4 rounds

8 DL @50%

30 DU

3-6 Pull up / C2B / MU
8/10 cal AB / ROW


Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 70%
6 reps at 75%
4 reps at 80%
Rest 3:00

Dumbbell Strict press
Build to a 10RM over the course of 3-4 sets.
Then 5 x 5 reps at 100% of 10RM.
Every 3:00 or faster