EMOM’15
10 Deadlift 50%

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

EMOM’30
1. 30-50 DU
2. 12 cal fun bike
3. 3 power clean 70kg
4. 10 GHD sit ups
5. Rest

Warm-Up

1->5
Clean&Push Press Ladder
Snatch Ladder
Goblet Squat&Lunges Ladder
5->1
@24/16

Wod

‘Tenacious 3’
Amrap (with a Partner) in 10 Minutes
2 Synchro Russian Swings @24/16
2 Burpee
2 Synchro Air Squats
Add 2 reps to each movement after each round

Core
‘Speed & Coordination’
10 m KB Tap (Plank Lateral Crawl Racing)

5min * 3
5min * 2
5min * 1
5min * 3

A) Skill
Kipping pull up, kipping chest to bar pull up

B) Strength
4 sets, alternate between movements every 90 sec.
8/6 strict chin ups
8/6 strict ring dips
(Options: weighted, bodyweight, slow eccentric, feet assisted)

C) Accessory/Core
3 rounds
30 sec. ON / 30 sec. OFF
single arm KB front rack carry R
single arm KB front rack carry L
plank/ring body saw

1+1@up to MAX *no more than 2-3 misses

Event 1
Mountain bike & hill run
Time: 9.10
28.

Event 2
3 RFT
18 - 14 - 10 TTR
15m sled pull - sled + 80 kg
Time: 5.15
21.

1@up to MAX *no more than 2-3 misses

For time
42 30 18
Wall ball da 12kg target 2.5m
Hand release push up
Cal bike erg