Jog 40-50 minutes @ HR Zone 2-3

EMOM 20

1) 30s. DU's
2) 10 c 2 b butter fly
3) 15 GHD sit up
4) 10m walking lunge weight optional
5) rest
- do box butterfly PU if need to scale
- keep weight light
RPE 6

12 Min AMRAP

15 Pull Ups
12 Push Ups
9 DBL DB Box Step Overs
2x@22.5/15

Clean
3 x 5 @71% 1RM
2 x 3 @82%
2 x 2 @88%

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

Front squat
6x every 2:30 min
4 reps:
2 @ 75
2 @55-65% of 1rm

Ft
10-9-8-7-6-5-4-3-2-1 kb hang squat snatch right arm
10-9-8-7-6-5-4-3-2-1 kb hang squat snatch left arm
1-2-3-4-5-6-7-8-9-10 burpee box jump overs

TC: 20 min

3rnds
5+5 Bulgarian split squat
5+5 Death March

Every 6 minutes x 6 sets:
15/12 cal bike or ski
8 power cleans 30/20 kg
150 m run or 250/200 m row
10 shoulder to overhead 30/20 kg
8 box jump overs 24/20”

9-12-15
Hang Squat Cleans
toes to bar
@61/43

4 rounds of:
60s (Weighted) plank hold
1 min Rest
max Toes to bar
1 min Rest