A,
Push Press 5-3-2-1-1

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

B,
Weighted Strict Pull-up 5-5-5-5-5

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

3-5x 5

Goal- Go heavier than last week.

C,
For time:
50 Row Calories
50 Box Jump Overs@60/50cm
50 Deadlifts@80/55kg
50 Partner Wall Balls@9/6kg
50 Synchronized Push-ups
50 Partner Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Row Calories

Complete in teams of 2.

Goal: Sub 21-minutes

D,
3 rounds for quality of:
16x [ 1 Single Leg Balance + 1 Banded Row ]
8 Ring Glute Walk Outs
Hollow Rock, 30 secs

[ 1 Single Leg Balance + 1 Banded Row ]- 8 L/8 R

Front squat 4x(3/40s” + 3)

6 rounds of: 2 min on/ 1 min off
6 cal ski
6 burpee box step overs
Max devils press

Toes To Bar practice

---

Overhead squat

• build up to heavy 1REP max overhead squat in 15min

steated Shoulder press 5x5

5x5 Front squat

70-90% from 1RPM

Varied intervals x 6 sets:

A. 500/400 m bike
B. 15 v-ups
C. 150 m run
D. 8 pull ups
E. 16 KB snatches
F. 20 air squats
2 min rest

Change the order of movements for every set.

30 Min amrap

• 5 minutes ERG (Push yourself)
• 50 Air Squats

Score is total amount of reps + however you choose to count your Erg-score as this is not Erg-specifik

For Time:
15 Hang Power Cleans
1500m Bike Erg
12 Hang Power Cleans
1200m Bike Erg
9 Hang Power Cleans

900m Bike Erg

84 / 61kg

FOR TIME:

15 wall ball
15 high box jump
15 sumodeadlift high pull @40/30kg
15 shoulder to overhead @40/30kg
rest 90s
12 wall ball
12 high box jump
12 sumodeadlift high pull @40/30kg
12 shoulder to overhead @40/30kg
rest 90s
9 wall ball
9 high box jumps
9 sumodeadlift high pull @40/30kg
9 shoulder to overhead @40/30kg