As many reps as possible in 15 minutes of:
60 Calorie Row
50 Wall ball shots @ 9kg/6kg
40 Pull-ups (Rx+ = C2B)
30 Burpees
20 Overhead squat @ 50kg/35kg (Rx+ = 60kg/42.5kg)
10 Muscle-ups (scaled 10 Burpee pull-ups)

A1: Excentrisk Hspu + kick up 4x4
A2: pronated grip ring pull ups 4x6
B: Archer push ups 3x6

A: Sa Kb press 5set/arm
B: Sa Kb row 3x15
C: Push ups 5x11
D: Db biceps curls 1xMax

A1: Excentrisk Hspu + kick up 4x4
A2: Promated grip ring pull ups 4x7
B1: Archer push ups 3x12
B2: Supinated grip ring pull ups 3x5
C: Push ups 3x17
D: Db biceps curls x14

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV

Keep good form

20 RFT

• 5 Strict Pullups
• 10 honest Pushups
• 15 Air squats

We will be retesting in 2 weeks so this week try and push the numbers and %’s

BTN press in split (heavier than day 1 last week)
4 reps
3 reps
2 reps
1 rep

Power clean & squat clean - 1+1 rep scheme
1 set @ 70% of max clean
1 set @ 75%
1 set @ 80%
1 set @ 85%
1 set @ 90%

Push press
3 x 3 @ 85% of max push press

Front squat - 3 second pause in the bottom
4 x 2 @ 75-85% of max front squat (go off fee after the heavy cleans)

Optional accessories
3 rounds for quality
15 Ab roll outs
10-12 Laying windsheild wipers
50ft Suitcase carry each arm

1. 6 x 4/6 BS (4-6-4-6-4-6)
2. 3 x 12 Frontrack Lunge 3: EMOM5 - 6 rounds 25 Air Squat 20 cal Row/bike 15 Push-Up

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
4. Min : 10-12 push ups on dumbell