3 Rounds for time:
27-21-15-9 cal Assault bike
30m Handstand walk btw each set
Rest 1:1 btw rounds

Five sets of:
Dumbbell Z-Press x 8-10
Rest 60 seconds
Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
+
For time:
1000/800m Row
80 Db Push Press
40 Ball slams
20 Slam ball carry box step overs

Rusin Triset x 2-3 rounds x 10 each.
Then,
Worlds Greatest Stretch x 30 each position.

EMOM 14, AMRAP

even : Bar Muscle ups
odd : Box over burpees

Rowing output’s

5x300m

Fast pace / rest 2min btw intervals / 75-85% bpm

••••
Easy pace capacity

1-2 rounds

1000m ski
2000m row

Easy 65-75%

3 rounds
10/8 cal bike or row
10 passthroughs
10 good mornings

Strength
5 rounds for quality
10 right arm DB strict press
0:45 plank with plate on back 35/25
10 left arm DB strict press
0:30 hollow hold

Warm up deadlifts and handstand push up

WOD
50-40-30-20-10
Calorie row

After each round
10 deadlifts 185/135
10 HSPU
30 dubs

• sub bike for row but 5 calories led each round

6x 5

4 min AMRAP
1 kipping hand stand push up
1 kipping pull up
then
2 kipping hand stand puhs up
2 kipping pull up
then
3..

Rest 2 min

4 min AMRAP
1 strict hand stand push up
1 strict pull up
then
2 hand stand puhs up
2 pull up
then

3x
10 Bench press
10 Ring Row
15-20 GHD sit up
Rest as needed

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