ON THE 15' X2 ROUNDS 
800/600 MT RUN
40/30 CAL ROW OR 25/20 CAL BIKE 
20 DOUBLE DB CLEAN AND JERK 22.5/15 - 15/10

Practice Handstand walk (~15-20min.)

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

3x
12 ST2B
12 barbell curls 25kg

AMRAP 12' OF:
15 CTB PULL-UPS
12 BURPEES
9 STOH 60/40 40/25

1x5 shoulder press
3x6 rind dip
3x6 hspu
3x8+8 kulmasoutu+kb swing (superset)

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
800m run
50 lunges
25 tricep overhead extensions
50 sit ups

Finisher
50 russian twist
1:00 min butterfly stretch

Banded Pull-throughs
Max Reps in 2:00
- Beat total from last week by 10 reps.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

3 rounds for time with partner, reps per person

100m ski erg
5+5 devil press 2x15 kg
10m oh walking lunge 2x15 kg + 10m farmer’s walk 2x15 kg

A.
5 sets HSPU (parallette/kipping)

B.
1.
21-15-9
Bench press (40kg)
Strict pull-up
2.
15-12-9
Bench press (50kg)
Strict pull-up (6kg)
3.
9-6-3
Bench press (60kg)
Strict pull-up (8,5kg)

*rest 3-4min btw sets

C.
Crossover training + Core