Banded Pull-throughs
Max Reps in 2:00
- Beat total from last week by 10 reps.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

3 rounds for time with partner, reps per person

100m ski erg
5+5 devil press 2x15 kg
10m oh walking lunge 2x15 kg + 10m farmer’s walk 2x15 kg

A.
5 sets HSPU (parallette/kipping)

B.
1.
21-15-9
Bench press (40kg)
Strict pull-up
2.
15-12-9
Bench press (50kg)
Strict pull-up (6kg)
3.
9-6-3
Bench press (60kg)
Strict pull-up (8,5kg)

*rest 3-4min btw sets

C.
Crossover training + Core

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

For time:
100 cal row
80 cal row
60 cal row
40 cal row
20 cal row
Work 1, rest 1.
If your rowing time for 100 cal is 5 min, then you rest 5 min before you can do 80 cal row.

Three sets of eight double kettlebell clean & jerks. Mark weight of single KB.

A: Snatch 3x3-2x2-1x1
B: Deadlift 3x5@65%
C1: Nordic hamstring curls 3x5
C2: Strict pull ups 3xMax
D: DB biceps curls 2x10

90sec x5
6 clean&jerk 50/32.5
6 t2b
Max cal bike

Result is total calories

3 rounds
8 Ghd-sit up with weights
16 Russian twists

AMRAP 15' OF:
5 DOUBLE DB THRUSTER 22,5/15 15/10
10 WALL BALL
400MT RUN