A: Bench press 4x5
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Powell raise 2set
C2: BB skull cruschers 2set

20min emom

1. Thruster 10 reps 40kg
2. Echo bike 10-12 cal

For Time:

27 Deadlfts, 27 Toes To Bar, 27/21 Calorie Row
21 Deadlfts, 21 Toes To Bar, 27/21 Calorie Row
15 Deadlfts, 15 Toes To Bar, 27/21 Calorie Row
9 Deadlfts, 9 Toes To Bar, 27/21 Calorie Row

Barbell – (205/145)
Kilos- (93/65)

30 min amrap

• 40 Cals on bike/ERG
• 2/4/6/8.... (add 2 reps each round) Thrusters 2x17.5kg Dumbbell

6 rounds
10 plate press 10 kg
10/10 elbow rotation from waist 5 kg
10 weighted situps 10 kg plate
10/10 KB rotation round head 10 kg KB
10-8-6-4 -2 bench press, 15-25 kg
Handstand hold 45 sec against wall

1. DB box step up 10 kg/ 10 rep
2. Russian Twist with KB 10 kg 20 r
3. KB clean and jerk 8/8 r
4. Goblet squat 15 alt. Hollowbody rock 15
5. Rest

3 rounds for time:

16 cal bike
16 kb swing
16 db snatch

Rx: kb 32/24 kg db 25/16 kg

Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

For time

• 2,000-m row
• 60-m handstand walk
• 5 legless rope climbs, 15 ft.
• 1,000-m row
• 40-m handstand walk
• 4 legless rope climbs, 15 ft.
• 500-m row
• 20-m handstand walk
• 3 legless rope climbs, 15 ft.

Scaling

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option

For time

• 2,000-m row
• 40-m handstand walk
• 3 legless rope climbs, 15 ft.
• 1,000-m row
• 25-m handstand walk
• 2 legless rope climbs, 15 ft.
• 500-m row
• 15-m handstand walk
• 1 legless rope climbs, 15 ft.

Beginner Option

For time

• 1,000-m row
• 40-m bear crawl
• 3 rope climbs, lying to standing
• 500-m row
• 25-m bear crawl
• 2 rope climbs, lying to standing
• 250-m row
• 15-m bear crawl
• 1 rope climb, lying to standing

10 thrusters 40kg
15 Burpees over the bar
20 push ups

Time cap 20m