2 rds:
1min. Row/Bike/Run
10 Air squat
5 Push up

2 rds:
30s. Row/Bike/Run
6 Hang DB snatch
4 Burpee

• Mobility...

EMOM 24

1 minute: 8 - 12 C2B
2 minute: Rest
3 minute: 15 - 20 Calories Row
4 minute: Rest

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

12min amrap

Buy in 1000m soutu

Hspu (1-2-3...)
T2b (2-4-6..)
Pull ups (2-4-6..)

Solid and fast pyramid to daily max

Snatch Build up to heavy 2rep of today
+
4rft
6 TTB
12 SA DB thrusters LA
6 TTB
12 SA DB thrusters RA

Part A

10 minute snatch test
Max rep snatch
(Swap hands as needed)

Part B

4 sets

12 weighted (assisted) SLDL
into
10-20 hardstyle swings

(focus on big hinge, feeling hamstring and glute tension)

Part C

3 sets

16 deficit cossak squats
into
copenhagen plank

• 2min: Row/Bike/Run

• 1 rnd:
  5 Squat + twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rnds
  8 Deadlift
  8 Front squat
  8 Press

• Mobility...

45 min row 135 hr

For time with a partner!
50-40-30-20-10:
Air Squats
Box Jumps w. step down @60/50cm
Anchored Sit-ups
Push-ups
Wall Balls @9/6kg
*Row 500m after each set!

TimeCap: 30:00
Rx+: 25-20-15-10-5 Reps of Strict Handstand Push-ups for Push-ups