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 ).

Set 1 : 10 Hang Power Cleans @ 60%
Set 2 : 8 Hang Power Cleans @ 70%
Set 3 : 6 Hang Power Cleans @ 75%
Set 4 : 4 Hang Power Cleans @ 80%
Set 5 : Max Hang Power Cleans @ 50%

Rest 2-3 minutes between sets.

2-4rounds:
10-20s hollow hold
10-20s ring support
10-20 banded pull apart

30s Banded Hamstring Stretch ( each )
30s Push Up to Down Dog
1:00 Active Spiderman
1:00 Banded Circle

Partner wod

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up

Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on top

Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 T2b

E2.5MOM 12.5
1x [ 1 power clean + 1 clean + x front squat + 1 split jerk ]

round 1: 1 front squat .... round 5: 5 front squats

5 rounds for time:
33 cross-over SU
22 alt. DB snatch 15kg
11 CTB

TC: 13min

3 rounds for quality:
8L/8R single leg lateral box step-downs
20s L/R Copenhagen hold
8L/8R single leg hip thrusts + 20s hold

Set 1 : 6 OHS @ 64%
Set 2 : 4 OHS @ 73%
Set 3 : 2 OHS @ 82%
Set 4 : 6 OHS @ 67%
Set 5 : 4 OHS @ 76%
Set 6 : 2 OHS @ 85%
Set 7 : 6 OHS @ 70%
Set 8 : 4 OHS @ 79%
Set 9 : 2 OHS @ 88%

Rest 1 - 2 minutes between set.