Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Goblet squats
+
2 rounds
5 Rope climb pull-ups
5 Burpees
30 Speed rope skips
10m Seal walk
+
Practice a few wall walks and rope climbs
+
Once through
30 Double-unders
3 Wall walks
6 Box jump overs
1 Rope climb
12 Wall balls
15 (cal) SkiErg

Maastaveto
3x5x65%

AMRAP15+15

Block 1
10 Kettlebell swing
20 lunges
10 push up
150m run

Directly into:

Block 2
6 power clean
6 burpee
6 goblet squat
6+6 db snatch

Result is total rounds

Gymnastics for quality
30min

BEGINNER
Wall kickup & handstand

INTERMEDIATE
Handstand push-up & cycling

ADVANCE
1x1m free handstand push-ups

WOD
AMRAP 9
YGIG

3 Burpee box jumps over
6 HSPU

Push & Pull

A) Strict Press

A1: Build up to days heavy 3RM

A2: 2x8 @85% from 3RM

B) Strict Pull Up

B1: Build up to days heavy 5RM

B2: 2x6 @90% from 5RM

Strength EMOM

EMOM 20:

1: 10-15 Ring Push Up
2: 8-10 SB Clean
3: 10-15 Ring Row (legs elevated)
4: 10-12 SB Squat
5: Easy Bike

Accessories

A) 3-4 Rounds For Quality:

• 15-20 GHD Banded Hip Ext.
• 45/45s Copenhagen Plank

B) 3-4x For Quality:

• 30/30s DB Side Plank
• 10/10 KB Side Bend
• 10 Strict T2B

3rnds
10 Tuck-ups
10 Crunches
10 Flutter kicks

4 sets:
AMRAP 6:
400/300m Ski (100m=1rep)
Time remaining
5 WB 9/6kg
3 HSPU
1 BMU
- Rest 3min btw sets

Barbell cycling

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

4 Rounds, go every 2:00
10 Power clean and jerks*

• Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

Intent. Improve your hang squat snatch/PC+J cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken..

4 x 3 min ON/2 min OFF

AMRAP
10 push-ups
10 alternating DB snatch 15 kg
7 cal ski erg

5x6 shoulder presses