Strict press
10-9-8-7-6-5-4-3-2-1
Increase weight for every round

4x5min Rounds
15 Double KB power Clean and jerk (24/16)
15 Front Squats (24/16)

Max effort 15m(=1 rep) Shuttle sprints (7.5m one way)

*There is no rest, once the clock hits the next 5 mins you start the next round.



Warm Up
2 rounds
1:30 cardio machine
4+4 lunge elbow to floor strech
4 Inchworms with push up
8 Scap Pull ups
12 Ring row
12 hollow rocks

Skill training
Kipping Pull Ups

WOD
2 sets:
9-6-3 reps of
Burpee Pull ups / 9 burpees + 9 banded strict pull ups or ring rows
18-12-6 reps of :
Box step ups with 1 db on shoulder
rest 3 min bwn rounds

Accessory
3 Sets:
10 single arm db bench press R/L
10 Suitcase Deadlifts R/L
10 Single Leg Calf Raises R/L
rest 1-2 min and repeat

E2MOM 10
5 Front squat from the floor 60/55kg

Deadlift 3x2

Emom40
A) Round of Nate (2 BMU - 4 HSPU - 8 KBS @32/24)
B) Round of DT (12 DL - 9 HPC - 6 STOH @40/30)
C + D) 20-25 cal bike erg

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

• 150 wall balls
• 30 muscle-ups
• 30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Tiukka rengas mu 4x1

3 x 4min
* 34 wall ball
* 34 kcal row
* Max rep burpee

Rest 2 min between rounds
Score = total reps of burpee