EMOM 12 min

15 scapula pushups
15 OH pulls
10 band pull-aparts
10-15 active to passive hang

5 Minutes Play
Row without your feet strapped in
if you find you’re falling backwards, you’re probably leaning back too much

3RFQ - Row
90sec Eeasy
60sec Medium
30sec Hard
60sec rest

TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
A1) Tempo (31×1) Press:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.

---

4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
Post loads used to comments

Relay Race

in teams of 4:

10 m of death crawl (2x25lbs DB /35lbs DB)

100 m farmers carry (2x 32kg KB/ 2x46kg KB)

100 m waiter carry (any hand) (1 x 24kg KB/32kg KB)

100 m suitcase carry (any hand) (1 x 32kg KB/46 kg KB)

10 m Death crawl

Every person in the team does each set once, then move on to the next set.

After the workout, please put the DBs and KBs in their dedicated place.

CLEAN COMPLEX

Every Minute on the Minute x 2:
2 Tall Cleans

Every 90 Seconds x 2:
2 Hip Cleans

Every Other Minute x 4:
2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 4 of 8

---

AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.

Post rounds, reps, and Rx to comments.

Find 1rm
Bear complex

Time cap 5 min

@50%1RM

3 x rinnalleveto + 3 työntöä saksiin

Team WOD:
200 pull-ups/Ring Rows
*every time someone breaks, everyone does 5 burpees.

Summer is not over friends... sweat, sunnies, and gun-shows are still to be had and it's all gonna** be better** after these workouts.

With that said, here's your new month's programming.

STRENGTH 1
SUMO SQ
DEAD STOP UNI LAT KB ROW SUMO STANCE

STRENGTH 2
SUMO DL

DBL KB OV PUSH PRESS

STRENGTH 3
LAT STEP UP
WIDE GRIP CHIN

WK 1 4 X 15
WK 2 4 X 12
WK 3 4 X 10
WK 4 4 X 10 *heavier than week 3 Set your 10 REP MAX
WK 5 4 X 15

SKILL : SUMO SQUAT POSITION

STRENGTH BENCHMARKING
1 min max CTB chin up hang (pregression - hook green band on higher horizontal rack, hand position on lower // TRX 45degree ISO row **think thumbs in armpits)
1 min / max side plank (pregression to bent lower leg // progression to top leg elevated)

CONDITIONING BENCHMARKING
1 min max mountain climbers (knee to elbow, shoulders over top of hands) Results are total
15s Max WATT/SPEED Row/Ski & Run
Clock set for 6 H1 : 15s H2 : 20s
You Go, I Go format b/w P1 & P2
Each partner will have 55s Rest b/w machines