10min EMOM
5 Thrusters (65/95)
Burpees for the remaining time

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

EMOM 12

*Odd: 4 snatch, 70%
*Even 1-3 ropeclimbs (legless)

scaled:
*legless as high as you can, rest with legs
*6 rope pull ups

AM: 30 min
3 min run/1 min walk
4.6 km, 7.09 min/km
HR 126

PM: 110 min
Warm up for 15 min

1.HSW
- 20 m

2.BCTB
- Bfly 3x10
- BCTB 6x1
- BCTB + bfly 4x1+1
- KS + BCTB 3x5+5

3.SHSPU
A. Lift off + Pike push up 3 x Tough effort
- 8 8 8
B. Box pike HSPU 3 x Tough effort
- 6 6 6
C. Accumulate 40-50 Push ups for Quality
- 40

4.Rowing
For consistency: 10x1 min on/ 1 min off
Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
Avg. pace: 1.53.5/500 m
HR 163/179

3 Rounds
Three shuttle runs
Complex of 3: hang clean, front squat, thrusters (95lbs)
DB bench x8 (50lbs)
12 PVC Hollow rockers
30 sec rest

Then

9-7-5

Deadlifts
Bar facing burpees
Pull ups
45 second rest

In 5min find your max weight of

Clean and two STOH

4 sets of 10 push presses

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

300 air squats as fast as possible