4 Sets Of:

5min Z2 Row
Into,
Alternating A&B (2 times each)

A) 4min AMRAP @Medium intensity

• 250m Row
• 50 DU
• 8 Burpee Over Rower

B) 4min AMRAP @Medium intensity

• 5 Shuttle Run
• 10 C2B
• 15m HSW (7.5+7.5m)

45-60min Z2 Run

EMOM10
Snatch ladder
35/45, 37,5/47,5, 40/50, 42,5/52,5, 45/55, 47,5/57,5, 50/60, 52,5/62,5, 55/65, 57,5/67,5

Pull + gymnastics

A) EMOM 5:

• 1 Legless RC

-rest 3min-

EMOM 5:

• ''X'' Strict Pull Up

T2B Volume

For Time:

• 40 T2B *rest 2 min
• 40 V-Up *rest 2min 2 Rounds:
• 20 T2B
• 20 V-Up

Gymnastic Metcon

2 Sets of:

• 20 DB Box Step Up (2x35lbs)
• 10 sHspu
• 15 Cal Ski

*W:R 1:1
Into,

2 Sets Of:

• 15 Hang Clean (2x35lbs DB)
• 15 kHspu
• 15 Cal Ski

*W:R 1:1

Accessories

3 Rounds For Quality:

• 20-30s L- Sit Hold
• 15-20 Banded Straight Arm Lat Pull Down
• 45-60s Dead Hang

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Back Squat

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 3:00

Box Jumps & Hip Thrust

4 Giant Sets x Every 5:00

4 Max High Box Jumps
8 Hip Thrust ( barbell & weight )

Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

Fs 3x1
3x3
3x5

Push press 1 RM, then 3 sets with 80%, choose reps