• 2rds:
  45s. Row/Bike/Run
  9 Squat
  7 Ring row
  5 Push up

• 2 rds:
  10-20 DU's
  2-3 Wall walk

• 2 rds:
  6 OHS
  6 DB clean & jerk
  6 T2B

• Mobility...

• Practice HS walk

4 rounds for max reps of:
10 Seated DB Strict Presses, pick load
10 Feet Elevated Ring Push-ups
max reps Strict HSPU + 2-3 Kipping HSPU

For Time:
Buy in 2000m row

Then:
3 Rounds of:
- 1600m run
- 10m hanstand walk ( 5m must done unbroken)
- 10 cleans ( squat or Power)
- 10m single arm Dumbell overhead walking lunges
- 5 bar muscle ups

Buy out 50 calories airbike

Mens barbell: 1. Round 70kg, 2. Round 80kg, 3. Round 90kg
Women's barbell: 1. Round 45kg, 2. Round 55kg, 3. Round 65kg

Dumbell: mens 22,5kg/ women's 15kg

Scailing options: Handstand walk-> 10 wall walk, Bar muscle ups-> 20 pull ups, scail weights if neccesary

30/24 Row/Bike/Run
30 Wallball (20/14lbs)
30 DB snatch (22.5/15kg)
30 Pull up

• 45s. Row/Bike - SDHP w/ KB
• 45s. Row/Bike - Qoblet squat w/ KB

• 45s. Row/Bike - One hand swing w/ KB

• 1 rnd:
  5+5 Up & down dog
  5 Squat + twist
  10 Active shoulders
  10 Kipping swings

• Mobility...

• Work on:
  Deadlift

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

KILOS 9/6

RestDay!

5 rounds for time:

5+5 pistol squat
5-10 strict pull up
10 box over burpee
10 weighted abmat sit up/ ghd sit up

Tc 15min

• 3min. Row/Bike/Run

• 1x
  60s. + 60s. Lunge complex
  60s. Up/down dog

• 1x
  10 Deadlift
  10 Muscle clean + press
  10 Front squat

2x
3- Position Power clean

2-3x
1 Power clean
2 Hang Power clean
Add weights....

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