60s max reps Banded Pushdowns
60s max reps Banded Pull-aparts
60s max reps Banded Curls
- Goal: 50 reps each movement.

+

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1A) BOX BACK SQUAT 3X3X70%
1B) BANDED JUMP 3X3

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Push press 3-3-3-3-3
+
”Donkey Kong”
21-15-9
Burpees
Kb swing
Box jump

5 RFT
30 wallballs
15 TTB

16:00 time cap

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
E2MOM x 5
4 reps @ 80% 1RM

A,
Snatch Balance 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Snatch Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

100% or higher 1RM Snatch

C,
6 rounds for time of:
3 Ring Pull-ups
3 Toes-to-rings
3 Muscle-ups
9 Deadlifts @125/80kg
12 echo bike cals

Goal: Sub 16 mins

D,
3 rounds for quality of:
Banded Plank On Hands, 30 secs
Hip Extension Hold, 30 secs
Side Plank, L 15 secs/R 15 secs

Rest as needed between rounds.

For time:
50 pistols

1.) Muscle snatch +tall snatch 4x 4+4
2.) Power snatch + snatch + ohs 6x 1+1+1
3.) Power clean + hang clean @adove knee + power jerk 6x 1+1+1
4.) Zercher squat 6x3
5.) 3x
A.1) Bb row x10
A.2) db one arm over head carry x 15

Block Snatch (mid-thigh)

2 x 3 x 73%, 3 x 2 x 73%

Jerk

5 x 2 x 82%

Clean Pull

5 x 5 x 80%

Back Squat

5 x 3 x 88%