• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

Lepoja.

Muscle clean 3 sets of 3 with empty barbell (primer)

Clean, hang clean, jerk 5 sets of 2 @ 60% of 1RM clean & jerk

Back squat 4 sets of 3 with a 3 second pause in the bottom @ 7RPE or 70% of 1RM back squat

Bulgarian split squats - 3 sets of 10 reps on each leg @ 8RPE

Accessories
3 rounds
40 sec plank hold
30 flutter kicks
40 Russian twists

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

D.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

20RM Back Squat!

20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!

This is around 50-65% of your 1RM

C.
Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

1000 metres row
50 Thrusters 20/15
30 strict pullups
50 thrusters 20/15
1000 metres row

EMOM 15 min (@50/30 Kgs).
- 1 Power Clean.
- 1 Hang Squat Clean.
- 1 Thruster.
- 2 Over head Squat.
- 5 burpees over the bar.

VK Engine

2 Rounds For Time (65-70% Effort)

• 4000m C2 bike
  
• 2000m Row
• 1500m Run