WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 30-40 for quality:

2min machine
20-50 DU
2min machine
10-20m hs walk / 2-5 wall walk
2min machine
5-15 pulling gymnastics of your choice
(pull up/c2b/bmu/rmu)

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

TTB

A) 3rds of:
10-12 abmat kip swing
12-15 lay down toes to rig

B) w partner: 3 rounds (for quality)
Hanging hollow press down 6-12
”Ttb tension” (box assisted arch to ttb) 5-10

C) kipping ttb / kipping leg raise practice

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg

3 x 8/2 min

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

For time:

1000m row
21 bench press
15 strict pullups
750m row
15 bench press
12 strict pullups
500m row
9 bench press
9 strict pullups

TC: 30 MIN

2-3sets:

8+8 reverse lunge
8+8 Db row

1rm split jerk 1x1x1x1x1

Chest Supported Dumbbell Row 4 x 5, Go Every 2:30

Scull Crushers w/ DB´S 4 x 8, Rest 2:30

Strict CTB 3 x Max Reps, Rest 2:30

Shoulder Press 6,5,4,3 Go Every 2:30

3 rnds of
1 min bike erg
7 banded KB swing 16/24
5 push ups

---

For Time (15 min cap)
100 Burpees
Every 25 Reps Athlete must complete 40 m sled pull