6 Sets of:

6 pendlay row AHAP & push press AHAP

Go every 3:00

Deadlift

3 x 4 @ 82-86%, Rest 3:00 between sets


8 x 1+1 @60+% - build up as heavy as from allows

Go every 90s.


Build to workout weight for hang power snatches and front squats
* Practice few short sets of other movements as you build up
+
@ workout weight
250 Row
5 Burpees over the rower
10 Wall balls
– Rest 0:30 –
10 (cal) Air bike
5 Hang power snatches
5 Handstand push-ups
5 Front squats
5 Toes-to-bars

hollow body pos. band pull apart 3x10

superset, 5x
5/5 KB birddog row
5/5 seated KB press

12' EMOM:
1: 5 HSPU/ 1 slow eccentric HSPU/ 8 pike push
up
2: 5-7 burpee pull up
3: 5/5 alternating jumping lunges

AMRAP 20
500m Row
10 Burpees over rower
15 Wall balls @ 9/6kg (20/14lbs), 10′ target

– Rest 5:00 before part B –

4 Intervals, alt B1/B2

B1. AMRAP 3
10/7 (cal) Air bike
10 Hang power snatches @ 43/30kg
10 Handstand push ups

B2. AMRAP 3
10/7 (cal) Row
10 Front squats @ 43/30kg
10 Toes-to-bars

– Rest 2:00 between AMRAPs –

4 sets × 5 reps @moderate load

Go every 2:00

Thruster

3 x 5 @ 65-75%, E1:00-2:00
2 x 10 @ 60-70%, E2:00-3:00
1 x 20 @ 50-60%

8:00 BikeErg @ easy ( + 3:00 progressive*)

• Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest

OH squat 8-8-6-6- reps