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.

EMOM x 16:00
Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
Minute 2: 30s Double KB Cleans
Minute 3: 30s Strict Toes to Bar
Minute 4: 30s Double DB/KB Push Press

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent

EMOM12 mins :
odd: 1-2 legless rope climb
even: 6-8 strict HSPU

4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS

4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches
7 burpee box overs

3 min rest after each round. Alternate between A and B.

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x

Seated Shoulder press 2-5

Shoulder press 2-5-2-5