6 minute AMRAP, For Quality:

200m Run
20 Banded Good Mornings
20 Cossack Squats
15 Prone Snow Angels
5 Snatch Grip Barbell RDL’s + 5 Barbell Hang Power Snatches + 5 Barbell Overhead Squats 20/15kg

Once you complete the 6 minute AMRAP, please spend the next 6 minutes getting prepared for the workout to follow.

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Every 2 mins for 32 mins, alternating between:
5 Squat Snatches, pick load
15 Dumbbell Bench Press + Dumbbell Farmer Carry 60m
row, 400 m
Rest 2 mins

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Squat Snatches- starting at 65% 1RM
32.5/22.5 kg

60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

Push press

Build to heavy 5 (H5) @ RPE 8 (80-85%)
+
2 x 8-10 @ 85-90%H5

10 Rounds

• 1:40 Row
• 20 sec break

Round 6 is a total break

Set your pace for around your 2k pace and go for a specific amount of meters each round. Push yourself, especially in the later rounds, to get to the same score each time

Score is the meters in the lowest round

8 sets x 3 min ON/ 1 min OFF
A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

EMOM 16

Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
Minute 2 : 12/9 Cal Row
Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
Minute 4 : Bike 12/9 Calories

Jog 70-80 Minutes @ HR Zone 2-3

10 minute AMRAP, For Quality:

1:00 minute Machine of Choice (Easy pace)
:30 Second Butcher Block Stretch
5 Barbell Muscle Cleans + 10 Barbell Bradford Presses w/lockout
10 Scapular Pull-Ups + 10 Kipping Swings + 3 Strict Pull-Ups

Once you complete the 10 minute AMRAP, please then spend the next 6 minutes getting prepared for the conditioning workout to follow.

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For time:
12 Shuttle Runs
12 Bar Muscle-ups
12 Power Cleans 55/35kg
12 Strict Handstand Push-ups
9 Shuttle Runs
9 Bar Muscle-ups
9 Power Cleans 65/40kg
9 Strict Handstand Push-ups
6 Shuttle Runs
6 Bar Muscle-ups
6 Power Cleans 70/45kg
6 Strict Handstand Push-ups
3 Shuttle Runs
3 Bar Muscle-ups
3 Power Cleans 75/55kg
3 Strict Handstand Push-ups

• 1 shuttle run rep is 15 m, set cones 7.5m apart

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: KB clean 8x1 (R+L=1rep)
C1: Push ups 2xMax
C2: SA KB rows 2xMax
C3: Bulgarian split squat 2set
C4: Rkb swing 2set

Heavy of the day in 15min

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