Optional Accessory 3 Rounds

10-12 Incline DB Bench
10-15 Incline DB Row

Rest 1:00 between movements.

Strength:

4 rounds:
6-10 pull ups/ ring row
20 russian twist
6-10 push ups
20s. hollow hold
-rest 1-2 min between rounds-

7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe

For time:

50 Sit-Ups
50 Lunges
50 Madball Deadlift

**EMOM 2 Burpees. Start @ Burpees

CAP 7

4x2 power snatch

For time:

21-15-9
Cal row/bike
Deadlift
Box jump

Time cap: 12 min

E3M x 4
8/8 filly press
10-12 alt. gorilla row
10-12 Barbell bicep curl

3 rounds:
10 strict press
5-10 pull up/ring row
10+10 DB row
-rest as needed-

EMOM 9

1 Minute : 0:40 Plank Hold
2 Minute : 0:20 + 0:20 Side Plank
3 Minute : 15 L Sit-Ups

Interval training (20min)
20x 45sec ON-15sec OFF
Alternate between A, B

A: 3+3 DB Hang C&J, 6 Push￾Up, 9 Air Squat
B: Row 45sec (moderate to easy
pace)

Target: complete the set each
round with repeatable and
comfortable pace.

Loadings:
Rxd: 22,5/15kg
Masters: 17,5/12,5kg
Tailored: 15/10kg
Overall RPE 3, this is not all out!
Take the airbike as active
recovery if needed.

Tailoring Options:
Row→ Airbike or 10m Shuttle
Run
Rep Scheme→ 2+2, 4, 8