Skill
Wod Prep

Wod
‘Tabata 16’
Snatch (4/4)
FRSQ (4/4)
Single Arm Russian Swing (4/4)
Single Arm Deadlift (4/4)

Afterparty
5 Rounds of
20 s Hollow Rock Hold
30 s Plank
30 x Russian Twist

1. 3 Rounds of 10 x Double KB Floor Press 10 x Renegade Row
2. 100 x Double KB Deadlift in Teams of 2 (10-10
3. Wod 10/10,9/9,8/8…1/1 (110) Snatch Tc: 6 mins

Afterparty
1. In Teams of 2
100 x Medball Synchro Sit-Up
2. 100 x Back Extension

3 rounds for quality:
12 Weighted GHD Back Extensions, pick load
1min KB Front Rack Wall Sit, pick load

A: No hook no feet squat snatch+ squat snatch
B: Clean pull+ hang power clean+ low hang squat clean+ split jerk
C:5’ snatch pull @ 100% of snatch

40:00 EMOM
+ Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

*
* Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
* The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
* Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps 3 x 20. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A,
Split Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x5 L/5 R

B,
Every 1 min for 16 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups 10/6cm

Partner workout
25min AMRAP
20 DB snatch 22,5/15
15 squat jump
10 push-up

You go I go (full rounds)

15-12-9 reps for time of:

• Thrusters
• Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

5min AMRAP 2-4-6...
Sit-up
Plate steps

2min rest

5min AMRAP 2-4-6...
Plate ground to overhead 15/10
Plate steps

2min rest

5min AMRAP 2-4-6...
Lunges with plate 15/10
Plate steps