“Macho Taco”

5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
Dumbbells – 50’s/35’s

Rest 1 Minute Between Rounds

1 round of "Macho Man" is
3 x power cleans
3 x front squats
3 x jerks

KILOS
22.5’s/15’s

3 rounds
1:00 cardio machine
30-50 single unders
8-12 alt leg v-ups
8-12 scap pull ups
8-12 kip to swings
4-6 Pike Push Up
:20-30 HS HOLD

Skill / Wod prep
Get some double unders in 30-50 reps total or practise them 2-3 min
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars or GHD sit ups and get 5-10 reps in.
then start emom workout in 2-3 mins after wod prep.

For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

15min emom

Row 12cal
Thrusters @40kg x12
Du's 30
Bar over Burpee x12
2x hang squat clean

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1) Machine
2) 6+6 Gorilla Row
3) 5-5-4-4-3-4-4-5-5 Front Squat
4) 10 V-Up & 10s Hollow Hold

3 rounds
500m Row
rest 1:1

Deadlift 3 RM

10 min ride for distance
5 min rest.

Three Times

2-3 min light cardio
2 min couch strech R/L
1.5 min piriformis strech R/L