Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
3) SkiErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
8 Scapula push-ups
+
Build to workout weight for DB shoulder to overheads
* Practice few short sets of double-unders as you build up
+
@ workout weight
35 Double-unders
20/15 (cal) Row
10 DB shoulder to overheads
10 (cal) SkiErg

SET A | 3 rounds:
12 BB deficit reversed lunge
8+8 banded plank knee lift

SET B | 3 rounds:
8+8 1-Leg BB split stance deadlift
20-30s starfish plank hold / per side

EMOM12: 40s on / 20s off:
1) box jump over
2) KB swing to squat
3) flutter kicks

With pair AMRAP40:
50/40 cal row
40m DDB overhead lunges
30 DB sit up
50/40 cal ski
40m heavy sled push
30 DDB thrusters
50/40 cal bike
40m broadjumps
30 devils press

For time:

Buy in: 2000 / 1500 m row

then

9-15-21-27-35:
wall balls 9/6 kg
burpees

then

Cash out: 2000 / 1500 m row

40 min timecap.

25 cal ergo
0:45 wall-sit hold
10 toes to post
20 seated leg raises over KB
10 KB swings
10 alt front rack reverse lunges with KB
25 cal ergo
5 negative pull-ups
10 push-ups
10 wall squats
1:00 palnk hold

Every 10 minutes for 30 minutes

• 500-meter row
• Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

• ♀ 20-lb medicine ball to a 9-foot target
• ♂ 30-lb medicine ball to a 10-foot target

For time

• 4 kettlebell snatches, right arm
• 4 kettlebell snatches, left arm
• 12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

15-9-6

Thrusters
Pull-ups

TC 8 minutes

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

SET A I 4 rounds
5x barbell hip thrust
8+8x banded plank hip flexion

SET B I 3 rounds
12x DKB front rack walking lunge alt.
8x banded hamstring curl
20-30s starfish side plank hold / per side

AMRAP4:
6x box jump
6x KB swing
6x v-up / tuckup

Rest 1

AMRAP4:
6x box step over
6x KB high pull
6x situp