10 rounds for time
1 deadlift @ 85% of 1RM
10m+10m pinch grip farmers carry 20kg/10kg plate

A1) HS Against the box 5x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x4

4 RFT :

25 Rower Over Burpees
1000m Bike
500/450m Row

Rest 2 minutes between rounds.

TC 35

• With 2 minutes of rest between rounds, we should try to push the pace on the burpees each round knowing that we will be goin in to these relatively "fresh"

• We can use first minute/500m or so to catch our breath on the bike We should think we bike as more of recovery than a place to push.

• Our goal should be to finish the row in 2:00 or less each round.

3 Sets x 6 Bent Over Rows
2 Sets x 4 Bent Over Rows
1 Set x 20 Bent Over Rows

Rest 1 - 2 minutes between sets.

Set 1 : 12 Bench Press @ 52%
Set 2 : 10 Bench Press @ 61%
Set 3 : 8 Bench Press @ 70%
Set 4 : 12 Bench Press @ 55%
Set 5 : 10 Bench Press @ 64%
Set 6 : 8 Bench Press @ 73%

Rest 1- 2 minutes between sets.

1:00 Banded Pass Troughs
1:00 Banded Lat Stretch ( each )
1:00 Active Spiderman

3 rounds :

6 One Arm Devils Press
200m Row
400m Bike
10 Push-Ups

Romanian Deadlift

2 x 10
2 x 8
2 x 6
2 x 4

Go Every 2:30

A,
2 Position Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

High Hang Squat Snatch + Hang Squat Snatch

B,
"Beast 12"

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps @60cm
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell USA Swings@32/24kg
30 Sit-ups
20 Dumbbell Hang Squat Cleans 2x15/10kg
25 Back Extensions
30 Wall Balls@9/6kg
3 Rope Climbs

Goal: Sub 18 min

C,
4 rounds for quality of:
Double Kettlebell Front Rack Carry, pick load, 30m
10 Landmine Rotations, pick load
Rest 1 min

Double Kettlebell Front Rack Carry- heavy
Landmine Rotations- moderate load

Warm up
3x40s easy/20s mod/10s fast cardio
then mobility for few minutes

Metcon
2 rounds
1:30 moderate pace
:45 easy pace
1:15 fast pace
:45 easy pace
1:30 moderate pace
:45 easy pace
rest 2.5 min bwn rounds. 1 round is 6.5 min work. you can switch machine and do 1 set for example with rower and one with ski erg.

Strenght
4-5 sets of
4-6 strict Chin Ups
8-12 Double KB/DB Front Squats
rest 2-3 min bwn sets and increase weight. first set light weights, second mod, and last 2-3 set heavyish.

On The 2:00 x 5 Sets :

1 Front Squat

• Use same weight across

  • Aim to complete the 5 x 1 @ 90% ( or higher ).