40 wallball
15 pull-ups
20 deadlifts @70kg/100kg
5 wall walks
15 pull-ups
40 wallball

1)
E2:30 x4:
7 deadlift + 4 heavy and low kb swing

2) emom12:
1: 8 cal machine
2: 6 ring row + 12 air squat
3: 12 american swing

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
8 V-ups
+
Prep the movements for the workout
* Practice few short sets of toes-to-rings and burpees
+
@ workout pace
200m Row
8 Toes-to-rings
200m Row
8 Burpees over the rower
200m SkiErg

Done!

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push press + 1 jerk

C&J

A) WU Plyo

4 Sets Of:

• 3 DB Squat Jump

rest 30s

• 3-5 Plyo Push Up

rest 90s

B) PC + FS + Jerk

• 1+1+1 @75% of 1RM C&J

rest 90s

• 1+1+1 @80%

rest 90s

• 1+1+1 @85%

rest 90s

• 1+1+1 @85+

Push Press

• 2x5 @75%
• 2x3 @80%

rest 2min between sets

Metcon

2 Rds For Time:

• 2 RC (1 legless/1 normal)
• 9 GTOH @42.5kg
• 12 Cal Ski

-Rest 4min-

2 Rds For Time:

• 4 RC
• 18 GTOH @30kg
• 12 Cal Ski

Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10 Lu Raise (2x Plate)
• 10-15 No Feet Hang Muscle Snatch

*rest as needed

EMOM 10 (0:40 work / 0:20 rest)
1) Wall walks
2) SB bear hug carry @ 70/45kg (150/100lbs)

DL 110kg x3
Kipping C2b
Muscle up

Front squat

Build to Heavy 2 (H2) @ RPE 9 (1 RIR)