Etukyykky
3x5 @ 69%
3x3 @ 73%

Bench press 4 x 5

Warm up
2 rounds
1:00 bike@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD

Metcon
Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
200-300m run OR 15/12 calories of ski or bike
8-10 butterfly/kipping pull ups (unbroken set)
10 wall ball shots @20/14lbs
10 ghd sit ups OR V-UPS
200-300m run OR 15/12 calories of ski or bike
1-2 rope climb
5+5 kb hang snatches @light/mod weight
5+5 single arm ohs with same kb

Cool down
Whole body foam rolling around (spend about 10 minutes

Every 4:00 for 5 rounds
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
Row for max calories

Rest 1:00

Score is total accumulated calories

EMOM30
1. 15-20 KB swing (32kg)
2. 15-20 Push-up
3.. 20-25 Standing banded row
4. 15+15 DB bicep curl (one 15kg DB)
5. 15-20 Skull Crusher (15kg)

• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

3 rounds of

4 strict pull ups
4/4 DB push up row
12 sit ups

into 3 rounds of

6 T2B
6 DB snatch

Cash out

50 DU

RX 22.5/15 kg

Clean complex
E90S for 12min(8sets)
1 High hang Clean
1 Hang Clean
1 Clean
+
For time:
20 Power clean 50/35kg
20 Lateral bar Burpees
20 Front squats 50/35kg
20 Lateral bar Burpees
20 Squat Clean 50/35kg

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-