3-4 sets of:
1min Sorenson Hold
Rest 1-2min btw sets

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Athlete Instructions
Athlete Instructions
15 min to build up to a max for the day.

B,
Every 3 mins for 15 mins do:
12 Deadlifts, 70/47kg
9 Hang Power Cleans,
6 Push Jerks,
Recovery Row

C,
Sled Push 15m

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

Must be unbroken. Find your max weight.

Open 21.1

For reps

• 1 Wall walk
• 10 Double unders
• 3 Wall Walks
• 30 Double unders
• 6 Wall Walks
• 60 Double unders
• 9 Wall Walks
• 90 Double unders
• 15 Wall Walks
• 150 Double unders
• 21 Wall Walks
• 210 Double unders

5 x 5.
Go heavier than last week.

For time, split anyhow:
4 km run or 300/240 cal row
100 pistol squats
100 KB snatches 16/12 kg

40 min timecap.

200m Ski Erg
50 DU
200m Row
50 DU
15/12cal AB
50 DU
200m Row
50 DU
200m Ski Erg
50m Skillmill Sled Push 10/9

A) Amrap 10’
Complex:
1 Clean
1 FRSQ
1 Press
1 OH Forward Lunge
1 Snatch
/Side
Add 1 more rep for every movement in every set(2,2,2,2,2…3,3,3,3,3…)
@24/16

B) 5x100 m Farmer’s Carry
Rest: 1 min
@2x24/16

C) 3 rounds of
10 Toes To KB
10 Sit-Up Reach
10 KB Tosses
Rest: 1 min
@28/20

Back Squat, 2-3 sec pause on bottom

2x5
2x4
2x3
2x3

Go Every 2:30

Bike Sprint: 8 x 10s on 20s off:
+
DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.
+
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 rounds for time:

500 m row
20 kb swings
10 ghd sit-ups

VX7A