EMOM 8'
1- 8 DB Bench Press
2- 8 Dbl KB Squat

"YODA"
5 rounds of
12 Y-Pull (ring)
12 OHS DB (6-6) @22,5/15kg
12 DB row (6-6) @ 30/25kg
12 Alt DB split Snatch @22,5/15kg
-Every 2 mins 2 Devil Press-
TC: 25'

4 rfq:
40m Sandbag Walk (150/100)
4 Sandbag Over Blocks (150/100) 54”
25 ghd sit-ups
25 ghd hip extensions
- 2 min rest

6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

TC 5 min

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

TC: 5 min

• rest 5 min into part C2 -

4 Sets of 6
Rest 2 Minutes Between Sets.
4th and final iteration of this cycle's progression. Re-testing our cycle opener 10RM soon.

3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.

4 rounds

70 DU
15 toes to bar

Alternate through each min.
1. 15/10 Cal row
2. 5-10 Strict Pull Ups
3. 10 Hollow Rocks
4. Strict T2B
5. 2-3 Wall Climbs
6. Rest

Optimise reps as needed.

60 min:
10-20-30-40-50...
DUs
200-400-600-800...m
Bike

Recovery 15 min

Ski/Bike/Row