A,
Zercher Squat 1x1

Use the heaviest weight you can for the set.

15 min to build up to a heavy single for the day

B,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE 7/10 and work for a consistent and steady pace.

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

5 rounds of:
500m Skillmill Run
Rest 45s
300m Skillmill Run
Rest 30s
200m Skillmill Run
Rest 2mins

5 Unbroken Rounds for time:

200m Medicine ball Run
25 Wallball 20/14p

• every break or drop of med-ball adds 0:30 to time

Team of two

21-15-9-9-15-21

Deadlift
C2B
AB cal
HSPU

Legs/Abs

Warm up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Back Squat - 10-8-6-4-2 (Work up heavy 2)
A2 Strict Toes to Bar - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 10 (heavy)
B2 Calf Lift - 12 (2 second pause at the top)

Superset #3 - 4 Sets
C1 Leg Extension Machine - 12
C2 Hamstring Curl Machine - 12

FINISHER - For Time:
150 Wall Ball - *(KAREN)

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

• 150 wall balls
• 30 muscle-ups
• 30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

5 rounds for time:

15 cal echo bike
7 devil’s presses

R5JC

For time:
15 Strict Handstand Push-ups
Rest 5 mins
15 Strict Handstand Push-ups
Rest 5 mins
15 Strict Handstand Push-ups
- This will be our week 1 progression test, so go for it.

OPTION COOL DOWN
FOR RECOVERY
2:00 Olympic Wall Sit
2:00 Foam Roll Lats.
1:00/1:00 Pigeon Pose
10 Slow Alt. Scorpions