EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-
(20 min timecap)

5 RFT :

3 Rope Climbs
20/15 Calorie Bike Erg
10 Thusters 52,5/37,5kg

TC 20

• Lets see if we can complete rope climbs in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to make rep.

• Use the bike as a place to recover in this workout.

• Lets aim 1-2 sets in thrusters. If we need to take a break, try to keep your rest 10s or less.

Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes

2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes

3 x 5min AMRAP:

• 8 Overhead Squats
• 8 Burpee Over Bar
• 8 Pull Ups
• Rest 3:00 between sets

RX: 43/29 KG

10 rounds for time:

• 16 alt step-back lunges with one DB (22.5 / 15kg)
• 2 wall walks

Target time: 9-11min
Time cap: 16min

Warm up
2 rounds
2:00 cardio machine
5+5 squat strech
10 inch worm
10 dynamic squat strech
10+10 suitcase deadlifts
then deadlift skill checking and prep for warm up lifts

Metcon
Every 2 min for 10 minutes (5 sets)
6-8 deadlifts @40%
6-8 bar over burpees

Strenght
Build to heavy 5 reps sets in 10 minutes : Deadlift

Midbody Work
3 rounds
:45 Plank Hold
20-30 Russian twists
10-20 tuck ups
rest 1.5-2min

1 RM thruster (5min)

On The Minute x 15

1 Squat Clean Thruster

** build every 3 sets ( 5 weight jumps )

• you can choose your own weight

• start around 70-75% of your 1 RM Thruster.