Warm up(10)
3rds
20 jax
10 single leg dl
20 heels to rear
10 reverse lunge

WRK(18)
200m run
8 push ups
8 kettlebell figure eight hold
8 sit ups

Finisher
50 bicycles
1:00 pigeon stretch

Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)

3 heavy sets of 5 reps.

Total 90min:

WU: 1000m row, mobility
Power clean, S2OH, baroverburpee practice, weights 25-30kg
1. Laji: Happee
8min AMRAP 3,6,9,12...
Power clean 30kg
S2OH 30kg
Bar over burpee
Result: 73 reps
1500m row

1. Death by chinoverbarpullups Result: 7 rounds + 4 reps

WU: run, mobility
Dumbbell box over burpee -practice
3. Laji: Dumbbell box over burpee 25lbs x 50
Against time, result: 21

1500m row, mobility

21-15-9

KB AS 32/24

Chest to bar

every Rnd 10/7 cal bike

3 Rounds x AMRAP 3:
50 GHD Sit-Ups (40"/37")
Max Bar Muscle-ups

Rest 3 Minutes Between AMRAPs

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

WOD
4rds
10+10 KB/DB push press
rest 60s
10+10 bent over row
rest 60s

"3 rft.
10 KB Push Press (24/16)
10 Burpee Box Jump-Overs
1 rope climb"