3 x max

MVMT PREP
Banded Hips Series
SL Banded Hinge Prep (loading hammies & Glutes)
Banded Shoulder depression & distraction
Cossack SQ (w/ KB if possible)
HVY KB Controlateral Farmers Marches X 2 laps per side
12mins

STRENGTH 2 - GLUTE STRENGTH - WK 5

BB SUMO DL 4 X 15
KB Swing 4 X 10 - 12
DBL DB ALT OH PRESS 4 X 15/
3:40 X 4

18mins

ROW-TERVALS VS SKI-TERVALS
8 min Rounds AMRAP
Divide class in half, half start ROW half start on SKI. 2 mins to Switch.

ROW OR SKI (AsFastAsPossible)
100m
150m
200m
300m (repeat 300m)

After completing distances complete :
10 CTB Jumping Pull Up (4 stations set up)
10/ Scissor Jumps
50/ Flutters

ROUND 1 - 8 mins

2 mins Rest / rowers & skiers SWITCH

ROUND 2 - 8 mins

20 mins (2 mins explain & Set up)

5 Rounds
-10 Pistol Squats
-10 Ring Rows
-10 T2B

10 MU Complex
1 C2R + 1 strict MU + 5 strict dips

* + 5sec support hold (rings out, elbows locked)

+ 5sec MU negative to hang

Scale: MU training =>
* transitions different heights
* band assisted MU

3 rds:
20-30 Ghd sit up
20-30 Ghd back extension

• 90s. L-sit / Hoover / Hollow rock

For Time:
10 Power Snatches (60/42.5)
8 Power Snatches (70/50)
6 Power Snatches (80/55)
4 Power Snatches (85/60)
2 Power Snatches (95/65)

Pystypunnerrus 5x8, sopiva paino

40 s work / 20 s rest for 40 min (8 rounds)

1. Assault bike / Bike max calories
2. Kettlebell swing max reps
3. Ski max calories
4. Goblet squat max reps
5. Sit up max reps

3 Rounds, New every 4th minute
400m Run

3 Rounds, New every 3rd minute
300 Run

4x
100m walk/100m run