3x supersets:
A. Overhead squat x6
B. Hip thrusters w rower x6-10
-rest 2min between supersets

Row 5x500m
Rest 3 min btw. sets

Results is slowest round.

Bench press 3 RM, then 3x3 @ 90%

2 rounds:

• run 400 m
• 50 Burpees
• run 400 m
• 50 pull ups
• run 400 m
• 50 hand release push ups
• run 400 m
• 50 squats

SKILL
Pistol squat progression:
• shrimp squats
• ring support pistols
• elevated heel
HSPU
• press up
• pike press up

WOD

5rnds

Beginner
HS hold (15-20 secs)
Pistol progression (5 reps left leg)
Pike press ups (5-10 reps)
Pistol progression (5 reps right leg)
HS hold (15-20 secs)

Intermediate
HS hold (20-30 secs)
Pistol progression (5 reps left leg)
Strict HSPU (5-10 reps)
Pistol progression (5 reps right leg)
HS hold (20-30 secs)

Do 3 clean & Jerk every minute

9 RFT

10 Double DB C&J 22,5/15

10 Box Jumps Over

10 Sit Up with MB 9/6

20 min amrap:
5 strict pull up
10 push up
15 air squat
30 DU

Go with 75%-80% pressure, focus on quality.

3-4 rounds:
1-4 strict rmu + 1-4 kipping rmu.
Rest as needed.
Scale strict rmu to ring c2b.

ROW in pairs

YOU GO I GO x2
400m
40sec rest
300m
40 sec rest
200m

6 x 150m sprints (rest when player 2 rows)

3 min rest

YOU GO I GO
400m
40sec rest
300m
40 sec rest
200m