Build to a heavy Single

3 RFT:

10 Front Squat 85/60kg
20 Chest To Bar Pull-ups
50 Double Unders

TC 15

• Lets aim to complete the front squats unbroken each round.

• Your brake up strategy on the chest to bar will depend on your capacity. Let's try to get these reps done in 5 sets or less.

• Try to keep the shoulders as relaxed as possible througout our double under set.

3 rounds of:
40 Landmine twists
30 Heel touches
20s + 20s Side plank
10 Ab-wheels
Rest

Complete as many rounds as possible in 30 minutes of

• 1,000-m bike
• 3 weighted pull-ups, ♀35 lb/♂45 lb
• 5 strict pull-ups
• 7 kipping pull-ups

30s Banded Lat Sterct ( each )
30s Banded Ankle Stretch ( Each )
30s Calf Stretch on Post ( Each )
30s Banded Pass Trough

2 rounds :

2:00 Cardio
5 Hook Grip Front Squat
5 Shoulder Press
5 Kipping Pull-ups

10min Ski
EMOM10: 30 DU
10min AB
EMOM10: 10 HSPU
10min Row
EMOM10: 10 T2B

For time :

20/15 Calories Echo
10 Bar Muscle-ups
20/15 Calories Echo
20 Chest to Bar
20/15 Calories Echo
30 Pull-ups

TC 6

3 Rounds:
800 Meter Run
50 Wallballs (20/14lbs)
20 One hand Devil Presses (22.5/15kg)

(Time cap: 35min.)

Partner Workout
Amrap 8mins / 2 mins rest x 3 sets
A,
4–8-12-16…
Cal row
Syncro USA swing @24/16kg

B,
4–8-12-16…
Cal row
Syncro Kb Snatch @24/16kg

C,
4–8-12-16…
Cal row
Syncro Kb burpee deadlift @24/16kg

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH


Front squat open set,
Max reps @ 80-90% weight.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM

Sumo deadlift,
4 x 6 (moderate)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15



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(OPTIONAL) CONDITIONING

5 Rounds for time:
10 Pull-ups
10 Hand release push-ups
3-5 Rope climbs
10 Dual dumbbell thrusters
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