Bike

3:00 Easy
2:00 Moderate
1:30 Target

Deficit trap Bar deadlift 3x4

BACK SQUAT

4x5
@70%
- rest as needed

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars

E90s x15:
5 pull up
10 push up
15 air squat

Target: <60s per round

Tailoring: reps e.g. 4-8-12 or 3-6-9

5 rounds for time of

15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb ♂ 95 lb

Deadlift on a plate 4x6 reps

Shoulder press 5x5 reps

AMRAP20

1. 10 T2B or kipping pull-ups
2. 20 wall ball 14 lbs
3. 30 DU
4. 400m run

For time 20-10-5
Clean & jerk @35kg
Burpee bjo 20”
T2B