500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight

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Clean
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- tng
- on last set aim to get 5 reps
- % are a guide line, listen to your body when picking up weights.

8 Rounds
* 1 Min erg
* 1 min amrap 15-20 sit ups + max rep kb swings

rest 2 min

8 Rounds
* 1 min Object carry Or Shuttle run Or Rope Jump
* 1 min amrap 20 air squat + max rep push ups

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
4x5 @75-78%
2-2,5min rest between the sets

B) 7/5/5/5 pull-up
Rest 2min

C) 3 rounds for quality
6-8/side DB see-saw press
10-12 barbell bent over row
8/side one legged box step up (weighted)

3rounds:

40m D ball carry
30+30s side planks
60s plank hold

Set 1 : 5 Reps @ 70%
Set 2 : 3 Reps @ 75%
Set 3 : 1 Rep @ 80%
Set 4 : 5 Reps @ 75%
Set 5 : 3 Reps @ 80%
Set 6 : 1 Rep @ 85%
Sets 7 - 9 : Build to heavy Single

Rest 2 minutes between Sets.

5 rounds for time:

5 devil’s presses
12 cal Echo bike

R5JC

In 15 mins complete:
5 rounds of:
8 Burpee box jump @60/50cm
16 alt. DB Hang Snatch @22,5/15kg
32 Double under/64 single under

Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

REST 3 mins

In 15 mins complete :
5 rounds of:
8 alt. DB box step up@22,5/15kg @60/50cm
16 incline push up on box
32 air squat

Remaining time : max rep box jump over @60/50cm

10min Row
EMOM10: 5-8 T2B
10min AB
EMOM10, alt. btw: 4-6 Strict HSPU, 5m HSW
10min SKI
EMOM10: 30 DU, every other min start with 5 Burpees

EMOM x10

1) 20-40 DU

6 x 3 min AMRAP, rest 1 min

A.
12 cal erg
20 air squat
ME burpee

B.
12 DB snatch
20 reverse lunge
ME shuttle run