50-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m SkiErg

For time

• 21 deadlifts
• 15 hang power cleans
• 9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 rounds:

0:45 row (reps = calories)
0:15 rest / transition
0:45 shuttle run (reps = 20m = 1reps)
0:15 rest

AMRAP 1
6 x DB's hang power cleans + 6 x DB's STOH's

*rest 2mins btw rounds

CORE 2-3 rounds:

0:30 bicycle abs
0:30 + 0:30 side plank
10 hip thrust

1,2 km hill trail run
50 wall balls 9/6 kg
40 dual DB deadlifts 45/30 lb
30 dual DB push presses 45/30 lb
20 dual DB burpee box overs 45/30 lb
10 C2B
1,2 km hill trail run

For time

• 200-meter dumbbell farmers carry
• 40 GHD hip extensions
• 40-calorie row

♀ 35-lb dumbbells
♂ 50-lb dumbbells

3 rounds for time:⁠
1,2 km hill trail run or 100/80 cal row ⁠
20 single DB devil presses 35/25 lb
10 T2B

32'EMOM
1: 15 wall ball
2: 12/16 cal row
3: 8-10 TRX row
4: 10 KB USA swing @20/12kg

shoulder & Th mobility

3rnds for quality
8/8 side plank rotations
3/3 push up pos. scorpion
5/5 kneeling heel touch

dbl KB OH hold 4x15-20sec, 1:1 work:rest ratio

superset, 4x:
5 hindu push up
3/3 KB windmill

PK 45-60MIN

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