E90s x5
4-6 strict / banded pull up / paused ring row
- last set RIR 0-1

Find a challenging variation and push yourself - last set should be to almost failure!

DB bench press 18-15-12 reps

For time :

50 Power Cleans 70/50kg

On The Minute ( @ Start )

5 Toes To Bar

TC 8

• We can approach this workout in 2 ways...we cab try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

• if your barbell cycling is strong. let's try for the first option. If we aren't as strong on the barbell, lets go for the second option.

Bench press 6x6

For time

10-9-8…2-1
Wall walk
Ski erg cals

TC. 20min

3x cals 10x3, 9x3…

Skill Practice

HS Walk + HSPU

&

RMU

AMRAP 5
5-15 Pull Ups
10 Alt. DB Snatch @15kg

2min rest

AMRAP 5
5-10 Chest to bar
10 Alt. DB Hang Clean & Jerk @15kg

2min rest

AMRAP 5
2-5 Bar Muscle Up
5+5 Thrusters @15kg

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.

For time:

• 15 strict toes-to-bars
• 50 double-unders
• 12 strict toes-to-bars
• 40 double-unders
• 9 strict toes-to-bars
• 30 double-unders
• 6 strict toes-to-bars
• 20 double-unders
• 3 strict toes-to-bars
• 10 double-unders