5 Rounds :

10 Power Snatches 52,5/40kg
10 Bar Facing Burpees

800m Run

5 Rounds:

10 Toes To Bar
10 Bar Facing Burpees

TC 20

• in first part of this workout, let+s push for big sets of toes to bar ( 1- 2 sets ). We can again use the burpees as a pacer.

• in the last part of the workout, let's push for big sets of toes to ( 1-2 sets ). We can again use the burpees as a pacer )

• The middle 800m pace should be something that is going to allow you come in and attack the toes to bar.

4-5x
10-20 GHD sit up
8-12 Bicep curl w/ barbell
8-12 DB Bench press

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

5 x 5

AHAFA

Long Walk 1,5 - 2h

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Sets Of 4 @ 90 - 95%

• Bar Set To Knee High

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Roll Calves
:30/:30 L-Position Pec Stretch on Rig or Wall
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

EMOM for 3 rounds:
1) KB Deadlift
2) T2B
3) Rest
4) Ring rows
5) Ab-wheel
6) Rest