EMOM 30 minutes
1: 200/150m row
2: 15 wall ball (9/6 kg)
3: 12/9 cal echo bike
4: 7-8 burpee box jump over (60/50 cm)
5: 5 heavy or 7-8 moderate sandbag to shoulder
6: rest

Ring rows
10-9-8-7-6-5-4-3-2-1

Push-ups
20-18-16-14-12-10-8-6-4-2

Air Squat
30-27-24-21-18-15-12-9-6-3

3 ROUNDS OF:

500m run
12 x Devils press
30 m Burpee Broad Jump
400 m Ski
500 m run
20 x KB swings
30 m Sandbag lunges
25 x Wallballs

1min rest in between the rounds, tc: 38 min

Purpose of the WOD is learning to pace yourself correctly, aim to have similar time on each round (as close to each other as possible)

WOD Finisher:

14-12-10

Shoulder press
Medball slams
Wallballs

2-3 rounds Barbell warm-up
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power cleans
3 Jerks
3 Front squats
+
Build to workout weight for PC + J and FS
* Practice few sets of bar-facing burpees between weights
+
@ workout weight
200m Run
3 Power clean and jerks
4 Bar-facing burpees
200m Row
3 Front squats
4 Bar-facing burpees

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

hip & spine mobility

KB shotgun hold TABATA, alternating grip

one legged glute bridge pos. contralateral KB pull over 3x5/5

superset, 4x
5/5 bear pos. KB pull through
5/5 alt. V-up

back lying hamstring walk outs 3x6

4 rounds @ steady pace
3:00Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

Horizontal straight & bent arm strength complex – 2 to 4 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w exercises)
– Rest 1:30-2:00 between rounds –

8+8 single leg ground-to-overhead *plate

10m flamingo stretch

5-8 kneeling box jumps

4:00 ergo

8+8 plate windmills

20 handstand shoulder taps

8-10 plyo push-ups from plates

4:00 ergo

10 lat pull down

5+5 xiao pengs

0:45 plank hold

4:00 ergo

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike