WARM UP
3 rounds
20 squats ( change from narrow to wider stance)
20 mountain climbers
20 jumping jacks

STRENGTH/SKILL
4x 8 bulgarian split squats hold 3 sec at bottom. Use weights if possible.
4x 8 single leg deadlift

WORKOUT
15min amrap

20 lunges
20 hollow rocks
20 push ups
20 burpees

COOL DOWN
10 min calm breathing and stretching out tightest areas of your body.

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up
B) for time
100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu

Partner wod
4rft
400m partner run
200m farmers carry AHAP
100m d-ball carry or other odd object

Bench press 4x6 reps

Clean pull
4x4 80% from clean 1rm

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

5 Rounds

• 3 minutes work, 3 minutes rest
• Work = 500m Bike + max burpees

(Alternative option: hold a plank position.)

10 rounds of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

No rest between rounds.
For calories.

15-9-3
PUSH PRESS 60/40 40/25
BURPEES OVER THE BAR
REST 1'
21-15-9
PUSH PRESS
BURPEES OVER THE BAR
DOUBLE KB CLEAN 2× 22.5/16 16/12
REST 1'
27-21-15
PUSH PRESS
BURPEES OVER THE BAR
DOUBLE KB CLEAN
PULL UP