On The 2:00 x 15 Rounds.

15/12 Calorie Row
AMRAP "Bergeron Beep Test"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

It does not pay to be a winner on the Row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary longer breaks
If we make a full minute to complete the row, we ca anticipate finishing about 1 "beed test" round. Try to make it your goal to finish as close to 1 round as possible within each window.

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
5+5 plate windmill

10 scap pull ups + 5 kipping knee raises
then 2 rounds
5 barbell deadlifts
5 barbell muscle cleans
5+5 barbell front rack step back lunges

Metcon
Today workout 30-40 min for quality
2:00 easy cardio
5 Power cleans (light weight)
5+5 Plate Windmill (light)
10 db snatches alt hand
5+5 Single arm db oh lunge walk steps (light/moderate)
10 kipping knee/leg raises

16 min AMRAP

Buy in 1 000 m row
4 Wall climb
8 Man Maker
16 Devil's press
32 Dumbbell box overs

EMOM 20
1. 20 TTB
2. 15 box jump overs
3. 10 overhead squats
4. 1min rest

Set 1 : 3 @ 70%
Set 2 : 2 @ 75%
Set 3 : 1 @ 80%
Set 4 : 3 @ 75%
Set 5 : 2 @ 80%
Set 6 : 1 @ 85%
Sets 7 - 9 @ Build a heavy Single

Rest 1-2 minutes

”Last ascent”
5-10-15 Reps for Time
Back Squats (100/50 kg)
Box Jumps (20/24 “)

Supersetx4
A) Seated incline DB Rowx8-12
-light/moderate weight
B) RearDelt Flyesx10-15
-light weight

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )

Go between different ERGs for 15 minutes

40 seconds hard work
20 seconds to change erg

4 rounds AHAFA

10 DBL DB z-press
20m DBL DB oh walking lunge
30-50sec ring L-sit hold

rest 2min