𝗘𝟮𝗠𝗢𝗠 𝘅 𝟲

1 Squat Snatch from Blocks + Overheadsquat (or If you don't have blocks you can do a
Hang Snatch + Overhead Squats from below the knee).

For time:
30/20 Cal Echo/Assault Bike
15 Double DB Devil Press 2*15/10 kg

Rest 5 min

5 Rounds For time:
2 Bar Muscle Up
15 Double DB Deadlifts 2*15/10 kg
15 meter Double DB Walking Lunges (Farmers Carry)2*15/10 kg

Timecap 25 min

1. 3 Paused Close grip Bench Press *
2. 3 Weighted Strict Pull-ups / 3 eccentric pullups
3. Rest

*) 3 sec pause in bottom of each rep @82.5% (2 RIR)

Fast sprint

50m sled push
25 box jump over
50m sled push
25 box jump over

Complete as many rounds as possible in 12 minutes of

• 20 GHD sit-ups
• 10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB

5 x 8

Tiukka rengas mu 4x2

5 rounds for time, you go I go:

20 cal row
20 ttb
20 cal assault bike
20 oh box step up (20kg)
20 cal row
8 power clean (60kg)
20 cal assault bike
14 chin ups

TC: 40min

Team of 3
One work, two rest

2000m Row
50 Wall Balls (30/20)
40 Power Cleans 135/95
30 HSPU

1500m Row
40 Wall Balls (30/20)
30 Power Cleans 155/105
20 HSPU

1000m Row
30 Wall Balls (30/20)
20 Power Cleans 185/125
10 HSPU

A,
Back Squat week 2 ( training max +10kg)
1x3@70%
1x3@80%
1x3+amrap@90%

B,
For quality:
20 Hip Thrusts

C,
Glute Ham Raises 2x max rep
Rest as needed between sets.

D,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

E,
Every 1 min for 20 mins, alternating between:
odd min : 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 USA Swings@32/24kg
even min: 5 Clean & Jerks @61/43kg

F,
For quality:
3x 20 Alternating Single Arm Dumbbell Rows, pick load
3x 6 WY Negatives
3x 8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load

Complete each work set at RPE of 6-7 of 10