3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold

125 min
Warm up for 15 min

1.MU
- Drills
- MU 4x1
- MU 11x2
- MU x 26

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 5 4 4 5
- Knees on box: 5 5

4.Strength
5 sets:
TE Strict Pull ups - 10 9 8 7 7
5 Weighted Stationary dips - 5 kg

5.Core
2 Sets:
10+10 side plank raises
15 v-ups
20 hollow rocks
30 side heel touches

120 min
Warm up for 20 min

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

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kg

B. Clean + Split jerk 2 RM

C. Riser Clean pull
4x5 @ 67 kg

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
Weather permitting
Run 20:00 minutes for distance or rest day

Finisher
50 knee tap crunch
1:00 quad stretch

Push press 10-10-10-10-10 reps

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.

AM: 155 min
Warm up for 15 min

1.Strength
A. Push press 3 RM
- 55 kg

B. Weighted Chest to bar 1 RM
- 25 kg

2.Metcon
5 x 4 min on/1 min off:
20 cal Bike
20 Wall ball
15 Toes to bar
Total reps: 5 rounds + 20 cal bike + 3 wall ball

3.Strength accessory
A. 4 sets:
10 Supinated Bent over row - 45 45 50 50 kg
10 DB Bench - 30 30 35 35 lbs

B. 3 sets:
10 sa. DB push press - 35 lbs
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

C. Tabata v-ups/tuck ups

PM: 40 min
Aerobic work
1 min walk/1 min run
5.95 km
HR 126/159
6.48 min/km

Warm up
2 rounds
9 sit ups
6 DB snatch
3 burpee box jump overs

WOD
2 RFT
50 sit ups
40 DB snatch 50/35
30 burpee box jump overs

• workout should take between 15-20mins.
• if first round takes longer than 10 mins scale reps for seconds round (30-20-10)
• scale for burpee box jump overs is burpee box step ups.

3 Rounds YGIG

5 Double DB hang power cleans 25kg
20m OH sg DB lunges R
5 Double DB hang power cleans 25kg
20m OH sg DB lunges L

A: snatch 3x3+1x1
B1: Back squat 3x5
B2: Strict pull ups 3x10

AMRAP 3min, rest 1:30 x 6

Set1
2 tyre flip
2 burpee tyre jump

Set2
100m run
3 log front squat
2 log thruster