METCON
3 Sets Of:

5min AMRAP:

-350m Ski
-20 WB
-350m Ski Row
+ Max Reps: Burpee Pull Ul

-Rest 3min Between Sets-

ACCESSORIES

A) 4 Rounds For Quality:

• 45-60s Plank KB Drag Through
• 20-30 Russian Twist
• 30/30s Side Plank

B) 4 Rounds For Quality:

• 1 Big Set Of Banded Pull Up (green rubberband)
• 15-20 Banded Face Pull

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

Alternate B1 / B2

B1. Strict ring dip – 3 x 8-12 @ RPE 7 (3 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

A: Broad jumps 8x3
B: Dips 1xMax
C: SA db rows 1xMax
D: SA cable shoulder flys 1xMax
E: Strict pull ups 1xMax
F: OH triceps extensions 1xMax
G: Norska intervaller löpning

Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:00-2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel → V-ups

A: burpees 8x3
B: Power clean 4x3 2x2 3x1
C: Seated leg press 3set
D: bench press 3set
E: SA seated rows 2set
F: Close grip lat pull downs 1xMax
G: DB alternating biceps curls 1xMax

Write the round you finished, not the round you were intrrruptrd during

AMRAP 14 mins
Partner workout (you go, I go)
4 - 6 - 8 - 10…
Dumbell complex of the following :
4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
12-18-24-30…
Cal row

Rest 3 mins

Every 7 mins x 2 sets
20 Syncro DB alt snatch @22,5/15kg
20 cal row ( you, go, I go )
20 Syncro DB burpee @22,5/15kg
20 cal row
Remaining time is rest!!

5 min amrap with partner

Deadlift 12
hang power clean 9
Stoh 6

35/50