"Special Tudor”
For time
10 min machine
31 push ups
Then, 10 Rounds
3 Back squat 60/42.5kg
3 Push press 60/42.5kg
3 Front Squats 60/42.5kg
Then, perform:
31 push ups
10 min machine

in pairs, for time
2k row (molemmat soutaa puoliksi)
8 rounds (4+4)
15 KB swing (24/16kg)
10 goblet squat
1.5k row (molemmat soutaa puoliksi)
8 rounds (4+4)
12 STOH )42,5/30kg)
9 bar over burpee
1k row (molemmat soutaa puoliksi)

Front squat + back squat

5 + 6-10 @ 79-85%1RM FS (2 RIR)
4 + 6-10 @ 81-87%1RM FS (2 RIR)
3 + 6-10 @ 84-89%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-

AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups / Banded Strict Pull-Up
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs @ light
5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
- RPE 5
- Video: https://vimeo.com/879678683?share=copy

For max reps:

• Thrusters
• Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Push Press 12-10-8-6 reps

Mobility for 25min

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EMOM20 @zone 2
1: box step overs
2: shuttle run
3: box jumps (step down)
4: sit-ups

Tempo Front squat 4x5 reps (slow down, fast up)

Deficit Deadlift 12-10-8-6 reps