EMOM x5: 6-12 TTB
RPE 4 to 4+
Target: unbroken sets. Add reps
compared to last week.

“Monday Sprint”
For time:

30/22 cal Airbike
20m D-Ball Carry
5 D-Ball Ground to Shoulder

RPE 3-4, go by feel
Taloring Options:
D-Ball→ Sandbag→ Heavy
Hang Power Clean
Carry→ Farmers Carry

Loadings:
Rxd: 70/45kg
Masters: 50/35kg
Tailored: 45/25kg

1) ECHO, 10-20cal
2) WALLBALL, 10-20reps
3) SITUP, 10-20reps
4) POWER CLEAN, 5-10reps

For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg

A: Clean 8x3 + 1 jerk
B: Deadlift 3x5@85% last weeks 5rm
C: CGBP 3x7
Close grip lat pull downs 3set

Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up

15 min amrap

• 30 sec Erg @85%
• 2/4/6/8/10… Thrusters 2x24kg kb

each 10 sec on the Erg counts as 1 rep

-20 back squats for time, 88% of 1RM

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)