140 min
Warm up for 15 min

1.BMU
- 1x1
- 2x2
- 5x3

2.KCTB
Every 90 s. x 6: 7 KCTB
Easy bike between sets

3.Metcon
EMOM40:
1) 13 cal ski
2) 13 cal row
3) 13 cal bike
4) Rest

4.Accessory
A. 3 sets:
20 hollow rock
15 v-up

B. 2 sets, 20 reps/movement:
1. Band pull aparts
2. Bicep curls with bent barbell
3. Y-lift with ligth DBs
4. T-lift with light DBs

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walkout

:30 sec mod row
:30 sec heel grab

:30 sec fast row
:30 sec downward dog with foot pedal

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Toe to bar-
Long hollow body, Let hips create momentum, active shoulder

Row-
Quick handle return, 11 o'clock position, full range of motion

Lunge-
Chest high, knee touch ground, knee behind toe

Metcon(25)
“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

50′ Front Rack Wreck Bag Walking Lunge (50/35)

Opt(12)
5x5 hip ext
3x6 rev fly
3x6 hammer curls

Finisher
30 cuff iso
60 bicycles
1:00 min samson per

Emom 20

4 blocks of
Min 1: 5 power clean
Min 2: 5 power clean
Min 3: 3 squat snatch
Min 4: 3 squat snatch
Min 5: rest

Block 1 @ 50kg
Block 2 @ 60kg
Block 3 @ 70kg
Block 4 @ 80kg

Max Back Squat

Amrap 10:

10 cal row
15 burpees

AMRAP 13
7 Strict HSPU
30 du’s
20 pistols

Shoulder press 5-3-1-1-1

50m Pool

10 rounds for quality:
* 10 back squats
* 10 box jumps
Record BS weight

Seated shoulder press cluster 5x(1+1+1), 20s/2min lepo