Front squat
1x3
1x6

21-15-9
Deadlifts 225/155
HSPU (sub pike push up from box)

60 cal row or 50 cal bike

9-15-21
Deadlifts 185/135
HSPU

25/20 cal bike or row

2 rounds
10 good mornings
10 empty barbell deadlifts

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM
weight stays the same throughout EMOM.

A,
Every 1 min for 40 mins, alternating between:
Bike Calories
10 Med Ball Sit-ups @9/6kg + 5 Strict Pull-ups
Row Calories
10 Wall Balls @9/6kg + 5 Med Ball Push-ups

Bike Calories/Row Calories- moderate pace

Goal is to have a relatively low intensity workout with a steady and very doable pace. Adjust loading if needed.

Amrap 8

9 Holowrocks
6 Mountain climbbers
3 Push-press

Rest 1 minute

Amrap 8
12 shuttleruns
8 sit-ups
4 Strict TTB

Rest 1 minute

Amrap 6

9 Holowrocks
6 Mountain climbbers
3 Push-press

Rest 1 minute

Amrap 6
12 shuttleruns
8 sit-ups
4 Strict TTB

Every 90 sec for 12 min (4 sets):
1: Bar MU x3
2: Bear Crawl x 30 seconds + Broad Jumps x 5
+
E4M for 32 min(8 sets)
500/400 Meter Row
16 KB Swings
8 Dips

A: 8min emom
Alternating jumping styles
Triple jump
Kneeling jump
Kneeling jump to horizontal jump
B: Deadlift 5rm
C: strict chin ups 3xMax
D1: leg curls 3set to fail
D2: Forward leaning bb rows 3set
E1: BB biceps curls 2set to fail
E2: Adductor machine 2set

For time
100 double under
30 ctb
30 ohs 50kg
50 double under
15 ctb
15 ohs

3x10
Rest 2min...

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Metcon(quality)

30min for quality
1min Wall sit
10 Hamstring bridge walk
30sec Hollow hold
10 Blackburns
30sec Handstand hold

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WARM-UP:
3 rounds:
20sec wall sit
30sec puppy pose
10 hamstring bridge
5/5 quad stretch deadlift

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