3 Rounds for Time :

400m Run ( 500m Row )
10 Power Snatch 60/42,5kg

TC 10

strength

Deadlift

10 sets of 5 reps@60% 1RM or 6/7RPE
same weight for all sets

accessory

4 sets
3 heavy rack pulls from above the knee
6 high box jumps

workout

10-8-6-4-2

good mornings
ring pull ups
50m heavy sandbag carry

*perform false grip ring pull ups as a scale up
*not for time

A)
5 sets, go every 6:00
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
- Goal: Easy, sustainable pace.

B)
Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each

Go every 2:00 x 6-8 sets
2 Power Snatch
2 Overhead Squat
4-8 Unbroken Toes to Bar
- Increasing weight every 2:00. Aim for challenging effort by the end.

25min partner amrap

You go, I go.

15/12cal Bike
6 Handstand push-up from box
10 Box jump
5m kottarit

Plate Egyptian Shoulder Rotation: 3 x 8 reps each.
+
- Scorpion Stretch x 60s each
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

• 1 rnd:
  400m Run
  4+4 Spider lunge +twist
  4+4 Up&down dog
  8+8 Active shoulders + Kipping swings

• Run 200m

• Mobility...

• 2 rds:
  4-6 Thruster w/db's
  4-6 Pull ups/C2B

Complete as many rounds as possible in 12 minutes of

• 10 right-arm dumbbell overhead squats
• 5 bar muscle-ups
• 10 left-arm dumbbell overhead squats
• 15 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

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2+2 Perfect stretch

1 x 3 deadlift RM