DB Bench press
5 x 10-12
As heavy as form allows. You have to pause for 1 sec in the bottom position.

DB OH Triceps extensions
3 x 8. As heavy as form allows.

Quality 4-6rounds:

A)Rowx250m (fast pace)
B)Sledpushx40m (moderate weight)
C)KB Deadliftx10 (Heavy bells)
Rest 2min between sets

"Some Fortitude II"

Emom15:
A) 9-12 cal row
B) 9-12 burpee / up & down
C) rest

Target: work 40-50s per minute. Tailor reps/cal accordingly.

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

[TEAMS OF 3]

AMRAP 30:
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (155/105)[70/48]
Scaled weight (115/85)[52/38]

• Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps

Complete as many rounds as possible in 10 minutes of

• 15 medicine-ball cleans
• 10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

3 rounds, each round for time, of:
4 Rope Climbs
12 Burpee Box Jump Overs, 24/20 in
36 GHD Sit-ups
-if don't have proper climbing tech, practice the leg lock. see the video

Treeni 1
Warm Up
With Cardio Machine
3x40/20/10s , rest 20s bwn
then band pulls + hip activation
then some short barbell warm up of your choise

Clean&Jerks(15-20 mins)
build to heavy 2 reps, starting at light weight. Go every 1-2 min.

Emom 9 / 3 min rest and 6 min emom same movements

min 1 - Row or Air Bike x 20 seconds @fast pace
min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
min 3 - KB Swings x 8-12 reps

Strength
2 rounds of
5/5 Halo
10 Good Morning
5/5 Single Leg Deadlift
10/10 Single Arm Swing
10/10 m heavy Front Rack Carry

Wod
Russian Swing – 20 reps
Push Ups – 10, 9, 8, 7…1
Repeat – 10 times
Tc: 12’
@24/16

A: 8x3 squat jumps
B: Bench press 3x7
C: Hang Snatch pull 4x2
D: Incline leg press 3set
E: Strict pull ups 3set
F: Straight bar oh triceps extensions 3set