Find in 1 RM

2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 @ Max

Warmup

Light Cardio 5 - 10 min
...into 2 Rounds

3 Push-Up to Downdog
10 banded GM
5 Baby Makers
3+3 World gratest stretch
10 Elbows Rotations
3 Shoulder Press
3 Front Squat
3 Hang Power Snatch
3 OHS
3 Sots Press

Front Squat

6 x 2 @ 80%

A: SA KB clean 8x2/arm
B1: SA Supinated grip lat pull downs 3xMax
B2: SL Hip thrusters 3set
C1: Forward leaning Db flys 2set
C2: Jane Fondas 2set/ben
D: Supinated Db biceps curls 1xMax

10 50% 1rm -1rm

For 30 to 45-minutes @ steady pace

4-minute Air bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

Deadlift
3 x 8 reps
Sumo deadlift
2 x 8 reps

3 rounds
1 min bike erg
7 kip swing
5 abmat sit up
5 push up

---

5 Rounds for time

15 T2B
15 DB Devil presses
15 Cal bike erg

DB 2x22.5/15kg

A) Strength
“1 minute Turkish get up”

• Choose a weight you can complete a Turkish get up with for 1 minute (30 seconds up and 30 seconds down)
• Complete 3 reps on each side

B) WOD
Every 3 mins x 4 sets

15 double KB deadlifts
12 alternating gorilla rows
9 double KB cleans
6 alternating reverse lunges

@2x20/12 kg

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B1: Archer push ups 3set (L+R=1rep)
B2: Bulgarian split squat 3set
C1: SA DB press 2set
C2: Wall sit 2set
D: DB Shoulder flys 1xMax
E: Supine triceps DB extensions 1xMax