21-15-9
Overhead squats (65lbs)
Toes to bar

EMOM x 16:00
Min 1: 30s Shuttle Run / Half Stairs
Min 2: 30m Single Arm Farmers Carry L
Min 3: 30s Row
Min 4: 30m Single Arm Farmers Carry R

• Goal: Consistent effort on Row and run. Heavy on the carry.

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

Warm Up:
300m (Any Style)

Drills:
4x100m
*Alternating Between Pull & Kick

Main Sets:
3 x [25-50-75-100-75-50-25m]
Rest 15 Seconds After All Intervals

Cool Down:
100m (Any Style)

A) 4 Rounds for time
12/8 (cal) BikeErg
6 Ring muscle-ups
Start part B @ 8:00

B) 4 Rounds for time
12/8 (cal) SkiErg
12 Wall balls @ 14/9kg
Start part B @ 16:00

C) 4 Rounds for time
12/8 (cal) BikeErg
10m Handstand walk
Start part B @ 24:00

D) 4 Rounds for time
12/8 (cal) SkiErg
6 Devils presses @ 2 x 22.5/15kg

Time cap. 6:00 for each piece

Ring muscle-up → Reduce reps (3 to 5 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (6 to 12 reps)
Wall walk (3 to 4 reps)

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

A: Back squat high bar 5rm
B: Clean pull 5x2
C: Incline Leg press 3x8
D: Hamstring curls 3set

Partner Workout
Amrap 8mins / 2 mins rest x 3 sets
A,
4–8-12-16…
Cal row
Syncro USA swing @24/16kg

B,
4–8-12-16…
Cal row
Syncro Kb Snatch @24/16kg

C,
4–8-12-16…
Cal row
Syncro Kb burpee deadlift @24/16kg

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

For time:

21-15-9
Deadlift 70/50kg
Bar Over Burpees ( may step over bar )