Warm-up
200-meter jog
Left arm over chest 20 seconds
Right arm over chest 20 seconds
5 lunges forward each
5-inch worms
5 reverse lunges each
200-meter jog

Workout
Run 1 mile
20 Burpees
10 Goblet Squats
Run 800m
20 Burpees
15 Kettlebell swings
Run 400m
20 Burpees
20 Ground to Overhead
Run 200m

Cool down return to normal breathing
PRT

Location: Benjo (Wofford)

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

MetCon
10 rounds of 30” in 30” out max distance row

STR: @70-80% effort
(rahulikult 6 minutit, ei ole AMRAP)

Back and Shoulders
6 min for Quality:
2-4-6-8-10-... Bent Over Row @light
10 DB Lateral Raises @light

rest 4 mins

Legs and Chest:
6 min for Quality:
2-4-6-8-10-...
Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
10 DB Bench Press @moderate

rest 4 mins

Arms and Core:
6 min for Quality:
10 Alternating DB Bicep Curls
10-15 Hollow Body Crush Grip DB Floor Press

rest 4 mins

Calves and Triceps:
6 min for Quality:
15 Plate Calf Raises
15 Band Tricep Push Downs

3x
1 min row
10 MB cleans
20s. hs hold

---

Midline

3x1 Min weighted plank
1 min rest between sets

Power Snatch
4x4 @ 65% (45 kg)
4x1 @ 75% (52.5kg)

2’ rest between sets

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

Skill/STR:
EMOM for 12 minutes:
1. 5+5 Single Arm DB Split Squats @build
2. 30-40s Double Under Practice
3. Rest

EMOM for 8 minutes:
1. max L-Hang/ Sc: Tuck Hang
2. 6 Double DB Hang Power Snatch @build

EMOM for 4 min:
8 Back Squats @ 50-60%

Rest 1 minute

EMOM for 3:
18 KB/DB Walking Lunges

Finisher
as fast as possible:
100 Tuck Ups

❄️☃️⛄️🌤❄️☃️⛄️🌤❄️