5 rounds for time of

• 20 pull-ups
• 400-m run

5x5 back rack lunges with around 2 minutes rest in between each set

For time
100 du
1000m row
100 du
500m row
50 burpees box jump over 60cm
500m row
100 du
1000m row
100 du

40 minute ladder:
3 med ball cleans 9/6 kg
6 sit ups
150 m row or bike 300 m
6 med ball cleans 9/6 kg
9 sit ups
300 m row or bike 600 m
…

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat
10-8-6-4-2
press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up

@double 24/16

Row 10 x 500m with 1min rest.
- Try and hold your intended 2K split time pace
– so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec.
- On the last round go all out.

5 Giant Sets:

5 Shoulder Press
5 - 8 Strict Pull Ups.

Every 4:00

20 min amrap

• 1 min Erg @85%
• 1/2/3/4/5…. Hang clean and jerks 2x17.5 kg DB
• 2/4/6/8/10…. Reverse lunges w. Dumbells

300
5.45

Every 1:30 x 6 (9 mins):
1 Power Snatch @70-80% 1RM