For time:

36/24 Calorie Bike Erg
18 RMU
30/20 Calorie Bike Erg
15 RMU
24/16 Calorie Bike Erg
12 RMU

TC 15

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

A,
Banded Box Squat 5-5-5-5

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

B,
For time:
Sled Drag, 40/30kg 800 m

Every 3 mins complete:
15 Plate Ground-to-Overheads, 20/15kg
-- then --
Farmer Carry, 24/16kg, 800 m

Every 3 mins complete:
20 Crossbody Mountain Climbers

Goal
Just get it done

C,
3 rounds for quality of:
Bottoms-up Kettlebell Carry, pick load, 15m
10 Prone Snow Angels
5 L/5 R Plate Wraps, pick load

Plate Wraps- kneeling

3 - 4 sets :

a) 8 -12 Double Dumbbell Bench Presses
b) 60-90 sec reverse plank
c) 8 -12 Standing Lateral Raises

On the 6:00 x 3 Rounds:

800m Run
15 Double Dumbbell Front Squat
Max Double Dumbbell Shoulder to Overhead

DB`S 22,5/15kg

• While we want to push the run a bit, it should not come at the expense of our dumbbell sets. Aim to be just a bit outside of the comfort zone here. -Aim to complete unbroken sets or to the the one break with a rep or 2 left. This will allow you to go right from your last front squat into your first set of shoulder to overhead. -While we want to bank as many reps as possible on the dumbbells, let's always leave 3-5 reps in the tanks when taking breaks.

Snatch & clean and jerk

A) Snatch, 20 x 2. lift every :30s @ 60%

B) Clean and jerk EMOM 12:
2 Power cleans & jerks @ 62%

C) Back squat EMOM 12:
2 Back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
7 x 8 Banded CTB pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
Rest 1-2 minutes between sets.

Finisher:
3-4 sets of 2-3 high box jumps

EMOM 16

Minute 1: Row Calories
Minute 2 : Rest
Minute 3 : Bike Calories
Minute 4 : Rest

Result is total Calories

3 - 4 Sets :

a) 8 - 12 Barbell Hip Thrust
b ) 60 - 90s Elbow Plank
c ) 8 -12 Barbell Upright Rows

3 Rounds x AMRAP 5

100 Double Unders
30 Pull Ups
50 Single Dumbbell Snatch alternating 22,5/15kg

Rest 5 minutes Between Amrap´s

• PICK UP WHERE YOU LEFT OFF EACH ROUND.

• Double Unders: Reps should be completed in less than 2:00.

• Pull Ups : Reps Completed in less than 2:00. If you cannot complete 10+ reps unbroken when fresh, reduce reps.
  -DB Snatch: Reps Should be completed less than 2:00. If you cannot switch hands on the way down each reps, reduce the loading.

Until You Can't Complete EMOM

1 Minute : 1 Power Snatch + 1 Box Jump
2 Minute : 1 Power Snatch + 2 Box Jumps
3 Minute : 1 Power Snatch + 3 Box Jumps
.....

Add 1 Box Jumps per Round

Barbell: 70% Heavy Single OTD.

Box 30/24"