RestDay!

Part 1 (0-5)
5min amrap
9 cal row
9 HSPU
9 cal row
9 C2B
Add 3 repetitions after each round to each movement (+3 cal ROW, 3 rep HSPU and 3 rep C2B)

Straight into

Part 2 (5-11)
6 min time to find max weight for the Complex:
3 x FRONT SQUAT + STOH

2min REST

Part 3 (13-23)
3 rounds for time
21 DB Snatch (22,5/15kg)
15 Wall Ball (9/6kg)
9 Bar Over Burpee
TC: 10 min

Clean
95x10
100x10
105x10
110x10
115x10

50 crunches

Assisted Pull Up Machine
200x25
190x5

Bike
10:00
Lv 5
2.10 Miles

WOD: "Kaisu"
On the minute complete:
- 5 burpess.
- Max reps of Thrusters (Rx:62'5/40 kgs) (Scaled: 40/25 kgs).
-- The goal is to complete 100 thrusters.

E.M.O.M 12'

► 03 knees to elbows
► 06 Push Ups
► 09 Air Squat

1min: Push sled
1min: Sandback over to shoulder (70/45)
2min: Rest

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

Paire 1 :
45 Reps
► Partner Deadlift
► Synchro C2B Pull ups
Paire 2 :
27-18 Reps
► Partner Deadlift
► Synchro C2B Pull ups
Paire 3 :
21-15-09 Reps
► Partner Deadlift
► Synchro C2B Pull ups

BACK SQUAT

Fitness
3 x 5 LP

Start your linear progression light enough to add weight through 7 weeks.

Performance
80% x 5, 80% x Max Reps

Warm up, then perform one set of 5 at 80% (of 1RM), followed by a max-rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

Post loads to comments.
Exposure 2 of 8

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4 Rounds Not for Time:
50m Single Arm Farmer Carry
3 Wall Walks (with a 10 second hold)

Post work to comments.

4 sets:

8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)