Tabata
- sit-ups
- hollow holds

5 RFT:
10cal Assault bike
10 T2B
10 Alt. DB hang snatch 22,5/15kg

50 Wallballs 20#
25 Dead’s 225#
50 Wallballs 20#

5 Burpees EMOM

5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.

1 Hang power clean + 2 front squats + 1 hang squat clean

Metcon (time)

AMRAP in 10 minutes of:
5 Hang squat cleans 60/40kg
30 Double-unders

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.

7min max cal ski erg

Complete as many rounds as possible in 10 minutes of

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.

Every 10 minutes x 4 sets:

400/350 m row
10 DB box step over 35/25 lb
5 devils presses 35/25 lb
20 feet anchored sit ups 35/25 lb
5 devils presses 35/25 lb
10 DB box step overs 35/25 lb
400/350 m ski

8 min timecap.

5 ROUNDS for time

(1 rounds is:)

• Row 25 cals

Then 2 rounds of

• 5 Strict Pullups
• 10 Hang power Cleans 2x15kg dumbbells
• 20 Steps walking lunges 2x10kg dumbbells