10 Round For Time :

200/180m Row ( reset before every set )
15 Push-ups
10-1 Deadlift 100/70kg

TC 18

• Lets aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-ups and deadlift sets.

• Aim to complete the push-up in 1-3 sets each round.

• Aim to complete the deadlifts in 1-2 sets each round.

• With lots of transitions in this workout, lets be urgent moving station to station.

Front Squat 1RM

A) Pendlay row

12-10-10-8
- Build up, each set as heavy as possible.
- Rest 2:00

B) In teams of 2
10 rounds not for time (5 each)

5 chin-ups
10 dumbbell bench press
15 anchored sit-ups

C) 2-3 sets
10/10 seated external rotation
10 banded pull apart

Overhead Squat 5x5

Load: 50–60% of 1RM
Rest: 2:30 min between sets

For total reps

• 1 minute of row calories
• 1 minute of GHD hip extensions
• 1 minute of strict pull-ups

Rest 1 minute between rounds.

Post total reps to the comments.

10 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#
Goal: 12+ rounds

tempo power clean, focus on power position

power clean + TNG push jerk

Benchmark WOD Grace
30 clean & jerk for time @40/60kg
T.C. 7'

3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row @ moderate hard
+
Build up to workout weight on thruster/power snatch
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees
– Rest 0:30 –
200m Row
4 Handstand push-ups
8 Box jump
– Rest 0:30 –
10 Toes-to-rings
500m BikeErg

2-3rounds:

10-15 snowangel
30+30m s.a farmer carry
40-60s plank hold

For time:
200cal Assault Bike, legs only