For time

• Calories on the rower
• Alternating dumbbell hang clean-to-overheads
• Toes-to-bars
• Rest

-100 Pull-up
-200 Push-up
Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 4 @ 85-90%H4

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 4 @ 85-90%H4

3rnds for quality
6/6 banded ext. rotation
8 prone T raises
10 hollow body rocks

10'EMOM
1: 1 slow eccentric pull up w. weight
2: 5/5 one arm ring row

For Time w/pair:
15 synchro DDB thruster (2*22,5 kg)
30 synchro alt. DB snatch (22,5 kg)
20 wall walk (share as needed)
30 synchro alt. DB snatch (22,5 kg)
15 synchro DDB thruster (2*22,5 kg)

5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

36 min EMOM, 6 rounds:
1. Even round: 10-12 cal row
Uneven round: 12-14 cal bike
2. Thruster 40/30kg 8-10 reps
3. C2B/pull-up 8-10 reps
4. 6 rdl + 6 hpc 40/30kg
5. Wallball 15-18 reps
6. 12 T2B / 15-20 sit-up

9'AMRAP
9 KB sumo DL high pull
9 KB frontsquat
9/9 russian twist

Farmers walk

3 x 30m @ challenging weight, rest 2:00 between sets

Squat Clean

A) E2MOM Till Days Technical Heavy:

• 2 Squat Clean (drop and go)

B) Clean Pull

• 5x1 @110% *rest 2-3min between

C) 90s On/1min Off X5:

• 10 Bar Over Burpee
• AMRAP: PC & Jerk @42.5kg

Lunges

• 4x10/10 Back rack reverse lunge *Rest 3min between sets

Accessories

A) 3-4x Superset:

• 15-20 GHD Hip Ext + 20-30s Hold on Top
• 10-15 Hamstring Slider Curl

B) 3-4x Superset:

• 10-15 Bent Over BB Row
• 20-30 Banded Tricep Ext.