A)
4 rounds
10/10 single arm farmer deadlift to curtsy squat
5 double KB overhead press

B)
Not for time ! – practice
100 hand to hand Russian swing

C)
CORE – not for time
2-3 rounds
10/10 m suitcase carry
5/5 windmill
20 m farmer carry @heavy
45” double KB front rack hold @heavy

Strength Supersets

A) Build to heavy 4RM in Bench Press

B) 3 supersets:

• 6-8 Bench Press @75-80% from 4RM
• 4-6 Strict Pull Up (weighted)

*rest 3min between rounds

C) 3x Superset:

• 6-8 Strict Dip
• 10-12 Pendlay Row

*Rest 3min between rounds

Skill Practice

A) For 10-15min:

• Practice Hspu or Handstand walk

B) E2MOM X5

00:00-00:30: Max Reps Box Hspu or Pike Push Up
00:30-01:30: Max Reps DU
01:30-02:00: Rest

Shoulder accessories

3x for quality:

• 10-15 Lu Raise (2x 5kg plate)
• 10-15 Banded Face Pull

*rest as needed

A)
3 rounds :
3 double KB front squat
3/3 single arm push press
3x (1 single arm swing- 1 high pull- 1 snatch )
RX : @same heavy weight

B)
1’ work / 1’ rest for max reps x 3 total rounds (18 minutes )
1: single KB squat clean
2: single arm shpulder to overhead
3: Russian swing

18'EMOM
1: 16/12 cal row
2: 30" DU practice
3: 10 plate GTOH @20/10kg

after workout core stability

4rnds for quality
5/5 KB halo on one leg (change leg with the change of direction)
8/8 alt. V-up
5/5 KB figure 8s

4x2x1+1 ( 1 reps = 1+1 and 1+1)

Use a barbell.

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#
Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#
Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete both sets.