1km Row
2 Rope climb
3 Wall walks
4 HSPU
5 Bar over burpee
6 Pull ups
7 Front squats
8 Push press
9 V-Ups
10 Devils press
11 Bar over burpee
12 Pull ups
13 Front squats
14 Push press
15 V-Ups
16 Devils press
17 Bar over burpee
18 Pull ups
19 Front squats
20 Push press
21 V-Ups
22 Devils press
23 Box jumps
24 cal Row

Weights: 40kg barbell, 2x22.5kg db
Time cap: 45min

5 rnds for time:
3 man maker @2x20/12.5kg
6 box step over
9 cal airbike

one legged glute bridge w. smr between knees 3x8/8

deadlift up to heavy

8 min EMOM:
• 1 Clean
Recommended weight: 80-80-85-85-90-90-95-95% of 1RM clean.

8 min EMOM:
• 1 Snatch
Recommended weight: 80-80-85-85-90-90-95-95% of 1RM snatch.

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
8 V-ups
+
Prep the movements for the workout
* Practice few short sets of toes-to-rings and burpees
+
@ workout pace
200m Row
8 Toes-to-rings
200m Row
8 Burpees over the rower
200m SkiErg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Engine

5 Sets:

• 60s Row (Z2)
• 45s Row (VK)
• 30s Row (Hard)

-Rest 2min-

• 60s Echo (Z2)
• 45s Echo (VK)
• 30s Echo (Hard)

-Rest 2min-

Alternate B1/B2**
**
B1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 55+% (RPE 8-9)*
18+ Push-ups**

B2. 3 Sets, rest 2:00 before B1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows***

Thruster
10reps