EMOM x 8
1 rope climb + 20-30 DU

Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridge
10 banded air squat
then 2 rounds
7 "half" burpee
7 GTOH with plate
14 plate hops
rest 30s bwn

Metcon
15-12-9 or 12-9-6 reps
burpee
GTOH
perform 30 plate hops after each round

Strenght
Box Squat 15-12-9-6-6-6 reps

Accessory
2 rounds
12/12 bulgarian squats
24 alt leg v-ups
rest 1.5-2 min

A,
For quality:
Row, 1000 m
10 L/10 R Single Leg Box Step-ups
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Single Leg Deadlifts, pick load
2 Wall Walks
Row, 750 m
10 L/10 R Single Leg Box Step-ups
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Single Leg Deadlifts, pick load
2 Wall Walks
Row, 500 m
10 L/10 Single Leg Box Step-ups
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Single Leg Deadlifts, pick load
2 Wall Walks
Row, 250 m

Choose the weight. It should be light to moderate weight with a focus on position and recovery.

B,
For quality:
Stretch/Roll Quads, 2 mins
Stretch/Roll IT Bands, 2 mins
Stretch/Roll Lats, 2 mins
Stretch/Roll Upper Back, 2 mins

3 Rounds :

1:00 Echo ( easy, moderate, Hard )
10 Banded Circle
10 Scorpions
5 Hang Muscle Snatch
3 OHS
3 Push Press SN Grip

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang split clean & jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

For time :

21-15-9-15-21

Push-Ups
Kettlebell Swing 24/16kg

TC 10

A:
Power clean + frontsquat + squat clean
6x1 @easy weight

B:
Squat clean + split jerk
2x1+2,2+1 @75%

For time :

30 Power Cleans
600m Run
20 Front Squats
600m Run
10 Squat Cleans
600m Run

Barbell 70/47,5kg

TC 15

• Lets make our big focus in this workout to push the barbell.

• On the power cleans let's push for quick singles or sets of 3 or more. Choose a strategy that is just outside your comfort zone.

• Lets see if can complete the front squats in 1-3 sets. Squat Clean the first rep if possible to get right to work when you pick up the bar.

• Singles or sets on the final squat clean will come down to your capacity but lets be sure to keep moving here.

• Use the first 2 runs as a recovery from the barbell. Lets see if we can push the final 600m a little more than the others as there is nothing else left after that.

4 x ( 5 + 5 ) Scull Crushers. Rest 2:00

4 x 12 Biceps Curls. Alternating. Rest 2:00

4 x 5 Pike Push-Ups. Deficit. Rest 2:00

Light Cardio

60-90 Minutes