ROW
6-8x 1k
Go 5k pr +2/+4s
Rest as needed

EMOM 10:
1: 3-12 strict HSPU
2: 3-10 strict c2b ( scale to normal pull-up if needed)

A.
Warm Up
1,5KM run
poi
3 Rnd
30" Plank
10 RDL 30kg
10 V-up

B. Forza
Back Squat
4×15
Rest 2'

C. For Time
10 Rnd
30du/60 su
10 burpees
Rest 2:30

D. For Time
4 RND
60 J. JACK
15 DB Front Rack Lunges
20 HSPU
15 DB Front Rack Lunges

E. For Rep
AMRAP 8'/6'/4'/2'
15 Deadlift
15 Sit Ups
15 DB snatch

AMRAP15
- Front squat
- STOH
- Back squat
*reps: 1, 2, 3, 4...
Barbell 50/30kg

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

4 rounds:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

For time
21 thrusters 42,5/30kg
15 pull-up
15 thrusters
9 pull-up
9 thrusters
3 pull-up

Friday

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

5min easy Run

2 rds:
5 DL
5 FS
5 SP

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:

200m Run hard + 5-7 Power cleans

B.
3 rds:
800m Run
21 Power cleans (60/42.5)

Time cap 16min.

C.
Cool down:
Romwod / foamrolling

5 sets, rest as needed:

Power Clean + 3 Front Squat + Jerk

Go AHAFA. Rest as needed.