40 min
Easy bike

A,
Banded Back Box Squat 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.

Strong bands.

B,
Deficit Deadlift 5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10cm or so box.

Work up to a heavy set of 5.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
Complete as many rounds as possible in 12 mins of:
60 Double Unders
20 Wall Balls@12/9kg
10 Toes-to-bars

Goal: 5+ Rounds

E,
3 rounds for quality of:
Recovery Row, 1 min
15 GHD Plate Muscle Snatches, pick load
10 Scap Pull-ups
20 Plate External Rotations, pick load

Warm up(10)
3rds
20 jax
5 push ups(4-2-4-2) tempo
20 mountain climbers
5 squats(4-2-4-2)

tempo=
4 seconds down
2 second hold
4 seconds up
2 seconds hold

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
4 db/kettlebell swings(choose load)
8 burpees
4 goblet squats(4-2-4-2) tempo
8 plank tap(2 count)

Finisher
60 slow bikes
10 arm circles foward and backwards
1:00 quad stretch

1:00 Row (22-24 SPM)
30 DU
1:00 Row (25-27 SPM)
30 DU
1:00 Row (28-30 SPM)
30 DU

Complete as many rounds as possible in 15 minutes

• 25 toes-to-bars
• 50 burpees
• 75 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Pyramid
Pull up/ ring row
10-9-8-7-6-5-4-3-2-1
Push up
10-11-12-13-14-15-16-17-18-19-20

Round one
10 pull up/ 10 ring row
10 push up

Round two
9 pull up/ 9 ring row
11 push up

3*10 reps, rest as needed

Db bench press
S.A. Kb row
S.A. Sb press
Db fly

Workouts of the week 10 hours, x 6
Week 3/3

3 rounds for time

5 HSPU
10 PP @43
15 SNATCH @43
20 KB SWING @24

A,
2 Power Clean + Push Press + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1+1)

B,
Hang Muscle Clean 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
10 Strict Handstand Push-ups

D,
6 rounds for quality of:
Ring Support Hold, 20 secs
Ring Support Bottom Hold, 20 secs
Chin Over Bar Hold, 20 secs
Rest 1 min