SET A I 4 rounds
6x barbell hip thrust
8-10x weighted abmat situp

SET B I 3 rounds
6+6x 1-leg KB deadlift
6+6x split stance squat
6+6x clamshell

EMOM9: (40s on / 20s off)
1. KB sumo deadlift high pull
2. Mountain climbers
3. KB goblet reversed lunge

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

A,
Front Squat 3-10

Rest as needed between sets.

Find a heavy set of 3.
-- then --
Back out to a heavy set of 10.

B,
Glute Bridge 15-15, using heaviest weight per set
Reverse Lunge 20-20-20, using heaviest weight per set

Reverse Lunges- 3x10 L/10 R

C,
Muscle Clean 5-4-3-3

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

D,
AMRAP 7 mins of:
3 Clean & Jerks @102/70kg
21 Air Squats
42 Double Unders
Goal: 3+ rounds

E,
For quality:
Double Kettlebell Front Rack Carry, pick load 45m
Hollow Hold, 40 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 30m
Hollow Hold, 30 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 15m
Hollow Hold, 20 secs
10 L/10 R Lateral Ball Throws, pick load

Entry key 3200m row
➡️ With 1 ball all the time
160 wall ball (2 work together, 1 row, 1 rest)
120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
80 air squat (3 sync. , 1 row)
Run to Arktikum stairs up with the ball. (3 run, 1 row)
40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
Run together 800m

Best result: max meters row

🆘 Penalty if you drop ball: 5 burpees sync.

1' ON - 30" OFF
FOR TIME T.C. 18'
3 ROUND OF:
30 DOUBLE KB FRONT RACK LOUNGES 24/16-16/12
30 DOUBLE KB DEADLIFT
100 DU OR 200 SU

Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)

20 min AMRAP

30 DU's
20 pull ups
10 HSPU

• 3 Round of:
Double Unders 30 reps
Double DB Front Squats (2X22.5/15Kg) 10 reps
Double Unders 30 reps
Double DB Push Press 10 reps
Double Unders 30 reps
Double DB Thrusters 10 reps

9 min AMRAP
15 db squat 22.5/15kg
12 db box step up 22.5/15kg (60/50cm)
9 strict handstand pushup / box hspu