Team of 2
YGIG
35 Wall ball shot
25 Med ball squat clean
15 KB swing
8 Pistol squat

Complete 9 rounds for time, consisting of

3 rounds of

• Bike 500 meters
• 15 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 12 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 9 shoulder presses at ½ body weight

110 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 3 sets of:
- HEADSTAND x 20s
- PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
No rest between exercises
Rest 60s between sets

C. 5 sets of:
- BOX HSPU (KNEELING) x 3, 5s down
- ARCH HOLD x 20s

3.Metcon
E2MOM10:
Tough effort Toes to bar > GHDSU - 25 20 19 18 18
Ski-erg @ 80-85% effort

4.Accessory
3 sets:
8+8 Quadruped Bird dog row
10 DB Supinated front raise

E2M for 16min
C&J x2 @moderate weight
+
3 rounds
In 2min:
250/200m Row
5 CTB
Amrap Thrusters @ light weight
2min rest between rounds

5 min light cardio (bike, row or run)

Then barbell warm up (empty barbell)
2 rounds

5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

Strength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk

• try to increase weight 3-4 times throughout.
• barbell must not touch ground between squat clean and hang squat clean.

24min/6 rounds

1. Min 5 hspu
2. Min 5 mu
3. Min 30 du
4. Min rest

Round 1.
4 min AMRAP
21/ 15 cal row
18 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Rest 2 min

Round 2.
4 min AMRAP
18/ 12 cal row
15 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Rest 2 min

Round 3.
4 min AMRAP
15/ 9 cal row
12 row over burpee
Max. rep power clean (60 kg/ 35 kg)

Result is reps of power cleans.

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(20)
WRK 3:00 REST 1:00 x5
10 db/bb hang clean-choose load
10 jing jang
10 v-ups

Finisher
1:00 plank
1:00 hamstring stretch

5 Rounds for time :
12 Deadlift
9 Overhead Squat
6 Hang Power Snatch
Barbell 50/35kg
TC 11

• 1 rnd:
  1min. Row easy
  1min. Row moderate
  5 Burpee
  1min. Ski easy
  1min. Ski moderate
  5 Burpee
  1min. Air bike easy
  1min. Air bike moderate
  5 Burpee

• Mobility...