E3MOM x 6

10 banded deadlift @80kg + 15kg band

EMOM 8

20m sb front rack carry

10 round amrap 1' on 2' off
3 thrusters 60kg
45 m shuttle run
Max effort ctb

AMRAP 8:00
10 Hang Power Snatches @35/25kg
20 Air Squats
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Overhead Squats @35/25kg
20 Push-ups
30 Double Unders

Rest 2:00

AMRAP 8:00
10 Thrusters @35/25kg
20 T2B
30 Double Unders

• Rx+: 42.5/30kg

1min. Row/Bike (Easy)

2 rds:
9-12 Air squats
5-7 Push ups

45s. Row/Bike (Moderate)

2 rds:
3 DB deadlift
3 DB Hang Power clean
3 Press/Jerk

30s. Row/Bike (Hard)

1-2 rds:
3-5 Devils press

Mobility...
(btw warm up sets)

110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 30 (singles)

2.Handstand push up capacity
Every 2.5 min for 5 rounds:
Max set of Kipping HSPU > abmat
- Reps: 12 11 8 10 10

3.Back squat
A. Sets of 5 up to RPE 7-8

B. 3x5 @ top weight

4.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Toes to bar
- Reps: 4 x 12
- No rest between sets

160 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1

2.Chest to bar
- Bfly x 20
- BCTB x 25 (singles)

3.Metcon
5 sets, faster each round:
8 Power snatches 30 kg
12 Cal Row
8 Power snatches 30 kg
- Rest 2 min between sets
- Times: 2.57, 2.50, 2.47, 2.44, 2.33
- Max HR 184

4.Strength accessory
A. 5 sets:
6 Supinated Bent over row - 50 kg
12 DB bench press - 30 lbs

B. Heel elevated Goblet squats @ 3011 Tempo
- 3x10x10 kg

E1.5MOM x 6
HHPC + HP + PC

Rest & active recovery
25 min walking

On the 0:00…
Round #1:
5 Rounds of "Sindee"
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters

• 1 round of "Sindee" is 10 Push-ups 20 Air Squats

WARM-UP
2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats
20 Overhead Squats kepillä
10 Inchworms