Front squat

5-5-4-3

Go every 2:00

Teams of two, split reps anyhow

AMRAP 20

100 Box step up
80 KB sumo deadlift high pull
60 Jumping squat (with medball)
40 Burpee

A) 60-minute AMRAP*
10km BikeErg
3km Row
Ski for distance in the remaining time

• Move at a pace where you can still hold a conversation with someone.
• This is intended as aerobic base work; make sure you’re in control of your breathing and could maintain nose breathing without significant effort.

Jog 10 minutes @ HR Zone 2
Run 5 minutes @ HR Zone 4-5

Repeat three times.

A)
AMRAP 9 in teams of 2:
250 Meter Bike
5 Hang Power Cleans @60/42.5
50 Meter Farmer Carry @32/24kg

Rest 2:00

AMRAP 9:
250 Meter Bike
7 Power Cleans
50 Meter Farmer Carry

Rest 2:00

AMRAP 9:
250 Meter Bike
9 Barbell Rows
50 Meter Farmer Carry

• One person completes a full round at a time
• Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
• Rx+: @70/50

B)
Prone Banded Hamstring Curl 4 x 25. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

For time: (TimeCap 10)

15 push press
8 toes to bar / kipping leg raise
15 DU's / 30 single unders

10 push press
8 toes to bar / leg raise
15 DU's / 30 single unders

5 push press
10 toes to bar / leg raise
15 DU's / 30 single unders

AMRAP 15

4 rounds (2 rounds/ arm)
9 db hang power clean
6 shoulder to overhead
3 thruster

300m run

EMOM 21
1) 15 straight arm KBS 32/24kg
2) 20m sled sprint, so light you can run
3) 15 wall ball 12/9kg

A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)