Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 reps

Accessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups

For time :

12-9-6-2 Kettlebell Hang Clean & Jerks
40-30-20-10m Farmers Carry
120-90-60-30 Double Unders

KB´S 2 x 32/ 2 x 24

TC 18

On The 1:30 x 10 Rounds

200m Run ( 250m Row )
1 Legless Rope Climb ( Reduce Height )

A,
Deadlift 3-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up to a heavy set of 3, then back off to a heavy set of 10.

B,
10 rounds for time of:
3 Thrusters, 61/43kg
5 Burpee Pull-ups
7 Toes-to-bars
Goal: Sub 15 min

C,
3 rounds for quality of:
10 Single Arm Dumbbell High Pulls, pick load
15 Banded Face Pulls
Reverse Grip Hang, 20 secs
Single Arm Dumbbell High Pulls- light

FOR RECOVERY
6:00 of Yoga Flow...
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound

On The 2:30 x 6 Sets :

Set 1 : 2 Reps @ 71%
Set 2 : 2 Reps @ 76%
Set 3 : 1 Rep @ 81%
Set 4 : 1 Rep @ 78%
Set 5 : 1 Rep @ 83%
Set 6 : 1 Rep @ 86%

On the 3:00 x 3 Supersets:

3 - 6 Weighted GHD Hip Extension
3-6 Chest supported dumbbell Rows

EMOM20
-15cal row
-15cal ski
-15cal bike erg
-15 t2b

E2MOM20
3-3-2-2-2-1-1-1-1-1 hang power snatch

8-8-8-6-6

Go every 2:30