A,
For time:
40/35 Bike Calories
Farmer Carry, 24/16kg, 200 m
40 Kettlebell Box Step Overs, 60/50cm

Goal:
Sub 10 mins

B,
For quality:
3x 10 Hip Thrusts
3x Banded Lateral Walk, L 25 ft/R 25 ft

Take it easy for a few days and then test your new maxes.

• Pulling movement: Use the same weight as in the 5rm pull-up progression and try your new max set with that weight.

• On the pushing movement, try for a new max set on the movement you picked for the progression.

You can do it!

Emom 12

Odd: 4–10 strict pull up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.

Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell shoulder press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

Every 90 seconds for 10 rounds:
3 x Hang squat Clean

RestDay!

Deadlift

3 x 3 @ 75% Deadstop
3 x 4 @ 80% TnG

SO 2:30

A,
Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
4 rounds for quality of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Push-ups
Row, 750 m
3 sec down and up for each movement.

Goal: Complete each movement at RPE of 6/10 with the focus on stretching over strength work

C,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

Power clean + 2 x Front Squat + Push Press
Goal is 90% Push Press 1RM. Increase weight after good lift.
Time Cap 15 minutes.

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.14.22
*Hit clock icon to view previous scores 

10-9-8-7-6-5-4-3-2-1
Row
Burbee over rower
Back squat @80kg
Power Snatch @45kg