Warm Up:
R2R
10 KB Swings
20 MB Sit ups
30 Air Squats
40 Jumping Jacks
Stretch
R2R

Skill:
Rope Climb
*** PVC Thrusters - let's make the move as close to perfect as possible, before we go into this brutal number of reps!

WOD:
14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees

Cash Out (if there is time!)
Max L-sit

Combat Ropes

3 Rounds:

:30 Whips / :30 Rest
:30 Circles / :30 Rest
:30 Alternating Waves / :30 Rest
:30 Choppers / :30 Rest

2 inch manila x 50 feet

3x
Max reps Unbroken: Strict Pull up
Rest 1min.
1min.: Max reps Bench press (60/40kg)
Rest 1min.
1min.: Max reps GHD sit up
Rest 1min.

Warm Up:
R2R

3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumps

PVC windmill
PVC pass throughs
R2R

Skill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring Dips

WOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU

Monday

Clean Complex
1 Squat Clean + 1 Hang Squat Clean
5x3 reps
- use the same weight

90 min
WU for 15 min

1.Strength
Alternate:
A1. Front squat w/2 sec pause - 5 x 1 @ AHAFA, r. 2 min b. A2
60 65 65 65 65
A2. Deadlift - 5 x 5 @ 80-85 %, r. 2 min b. A1

2.SPP
A. 8 min AMRAP
7 deadlift @ 100 kg > 60 kg
14 pistols
28 DU
Result: 5+8
179/186

3.Cool down
5 min row

1. Own additional: A1. Weighted situp 3x15x10 kg A2. Single arm DB row 3x10x14 kg/hand B1. Single arm DB press 3x8x8kg/left hand B2. Leg raise 3x15 B3. Vipunostot 8x4kg 10x4kg 20x2kg/hand

For 60mins
1km Row
2-5 Wall Climbs
40m Reverse Sled Drag
5/side Quad Rotations

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

0-15 mins build upto a heavy 5rep TNG deadlift

19-28 mins Emom (19 mins first round/28 mins last round)
Alternating between
1: 5 DL@60-70%of above + 10 wall ball
2: 30 DUs

31-36 mins HSW practice

36-40 tabata core or mobility

10km run