Emom 30 min (5 rounds)
1. 18 Db reverse lunges
2. 18 Renegade row
3. 21 V-sit with plate
4. 15 Push up
5. 10 Burpee
6. 21 Bent over row with plate

1.) Muscle clean + front squat +press 4x3+3+3
2.) Dip clean/clean from power position 5×3
3.) Clean 5×2
4.) Clean pull 4×3
5.) Front squat 5×3

Tibia Raise: 3 x 20. Rest 45s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

3 Rounds for quality:
15 GHD Sit-ups
30sec Plank Hold
15 Weighted UB Superman Rocks (holding small 2,5kg plate)

For time

• 1,000-m row
• 30 chest-to-bar pull-ups
• 10 overhead squats
• 20 chest-to-bar pull-ups
• 20 overhead squats
• 10 chest-to-bar pull-ups
• 30 overhead squats
• 1,000-m row

♀ 65 lb. ♂ 95 lb.

3-4 rounds:

10-15 GHD sit up
10-15 medball squat clean

1 Snatch & 1 Clean & Jerk
Find a heavy total in 20min.

AMRAP 15:

3 Bar Muscle-Ups
6 Deadlifts (100 / 70 kg)
9/7 cal Row / Bike

Basic Condition 30 min

Row

*every 7 minutes 15 GHDSU

In 15 minute Hang Squat Clean 1RM