EMOM 10
1RM power clean

YGIG
10 rnds:
4 high box jumps
8 db snatch 15kg
1min rest
8 rnds:
30DU
8 db clean
1minute rest
6 rnds:
8 bar facing burpees
6 clusters (47.5/30kg)
1minute rest
4 rnds:
20 air squats
16 HRL push ups
1minute rest
2 rnds:
20 wall ball (20/14lb)
20 STOH (47.5/30kg)

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1

superset, 4x 5 dead bug w. WB on shins
8/8 one legged glute bridge

frontsquat 3x3 @ rpe 8

9'AMRAP
5 pull up
20 DU
5 dbl DB thruster 2x20/12.5kg
20 DU

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

For 30 to 45-minutes @ steady pace

Active Recovery Circuit
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

For Time in minutes:

66 Deadlifts (50/30 kg)
66 Box Jumps (60/50 cm)
66 Kettlebell Swings (24/16 kg)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (25/15 kg)
66 Wall Ball Shots (9/6 kg)
66 Burpees
66 Double-Unders