Every 90 seconds for 10 rounds:
3 x Hang squat Clean

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(21)
WRK 2:30 REST 1:00 x6
8 alternating dumbbell press
100m run
8 bridged dumbbell tricep extension
100m run
8 burpees

Finisher
50 knee tap crunch
1:00 quad stretch

Wide stance Back squat 12-10-8-6 reps

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

2:00 easy bike row or run

Normal warm up

8:00 to warm up power clean and pullups

WOD with a partner
50 rounds for time
5 AKBS 50/35
3 pull-ups
1 power clean @ 80% 1RM power clean

• 1 partner completes a round then the next partner completes a round until 50 rounds are completed.

Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 8:00
15 Push Press @52.5/35kg
15 Sumo Deadlift High Pull @52.5/35kg

Extra:
Leaning Away Lateral Raise: 3 x 12-15 each. Rest 60s.

SuperSet!

Single Arm DB Floor Press
4 x 6-8 each. Rest 45s.

Ring Rows
4 x 8-10. Rest 45s.
- Rx+: Feet Elevated
- Controlled tempo and pause for a 1 count of each rep

Workout

12min EMOM

1: Strict HSPU (5-10)
2: Arm over arm sled pull (heavy)
3: Dip support hold/ Chin over bar hold (alternate holds each round)

Be aware for Clare