Workout 2
4-6 sets of
16/20 calories of air bike
2-3 rope climbs
rest 2 min bwn rounds

target sub 2 minutes each, cap 2.5 min.
goal is to get bike done under 1 min 10s , so be aggressive.
try to go for rope climb every 15-30sec.
Score is total time of all intervals.

Back squat amrap
@5-15kg heavier than last weeks back squat. Aim for a minimum of 10reps.
+
750/600m Row
30 Burpees
15/15 Kb Snatch
500/400m Row
20 Burpees
10/10 Kb snatch
250/200m Row
10 burpees
5/5 Kb snatch

”Lex Luthor”
20min amrap
14-12-10-8-6-4-2 Back squat @BW
2-4-6-8-10-12-14 Strict pull ups

Deadlift 1 RM, then sets @ sets @ 80, 70, 60 % (choose reps)

A,
2 Pause Snatch + 3 Pause Overhead Squat 1-1-1-1-1

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

5x(2+3)

Pause is 3 secs in both the receiving position of the full snatch as well as the bottom of the overhead squat.

B,
Complete as many rounds as possible in 16 mins of:
3 Progressive Burpee Complexes
12 Pull-ups
18 Alternating Jumping Lunges
Run, 200 m

Wear a weight vest@9/6kg
Goal: 4+rounds

C,
3 rounds for quality of:
10 Slam Balls, pick load
10 L/10 R Crossbody Dumbbell Deadlifts, pick load
10 Hip Extensions
10 L/10 R GHD Paddles, pick load

Rest as needed between rounds.

Strenght
Bulgarian Split Squats 3x10+10 reps @10-15/17.5-22,5kg dumbbells on farmers hold
rest 15-30sec bwn changing legs and about 2 min after done both.

Accessory Work
3 rounds
:20-30 Ring Support Hold
:45 Bar Hang (active)
1:15 Plank Hold
1:15 Bear Hug hold with sandbag or double kb front rack hold
rest 2 min bwn rounds

4 Rounds For Time:
10 Step Back Reverse Lunges
20 Squat Jumps
10 Step Back Reverse Lunges
20 Burpees

Four rounds of:

• 10 L-pull-ups
• 15 Push-ups
• 15 Chest to bar Pull-ups
• 15 Push-ups
• 20 Pull-ups
• 15 Push-ups

4 RFT
30 wallballs 20/14
20/16 cal bike

16:00 time cap

3:00 easy bike or row
10 passthroughs
10 air squat
10 walking lunges

Back rack forward lunges
E2MOM x 5
10 reps (5 per leg)
@ 45% 1 RM backsquat