Choose between Mary or Cindy

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
10+10 step back lunges db on shoulder @10/15kg
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

First with ROW and then with SKI erg
1:00 easy @50-60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

• If you have only 1 machine available use then same machine for 6 intervals today!

A: 8min emom
Odd: 3 clapping push ups
Even: 3 explosive Burpees
B: Shoulder press 3x7
C: Front squat 3set
D: Dips 3set
E: Triceps push down drop set

3 rounds
10 banded tall kneeling pallow press R/L
20 kb/plate slashers R/L
30 russian twists feet off the ground (total)
rest 1.5-2min bwn rounds

Power Snatch + Squat Snatch
6 x 2 building in weight. Rest 2:00
– 1 + 1 = 1 single
– These are not touch n go, reset your start position between reps.

Seated shoulder press 2x10, 1x6, 1x4

Seal row 6-5-4-6-5-4

3x every 7min

10 t2b
30 wb
10 db snatch
2x5m oh lunge
30 cal row

A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Go heavier than last week!
- Option: 5 x 5 at the same weight, focusing on technique.
- Use last week as a guide

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.
Go heavier than last week if form allows.