Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 20-25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @60kg?

Accessory

A) 4x For Quality:

• 10-15 Strict Knee raise
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

MAYFLY FITNESS MADNESS

6 sets of:

4+4 bulgarians @AHAP
3 box jumps

Go every 3:00

In teams of two

AMRAP 12'
120 wall ball (can be partner WB)
1500m row

5' rest

15' AMRAP
10 syncro ttb
20 HSPU/ pike push up
30 box step over

5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
+
Build to workout weight for power snatch
* Prep the bar muscle-ups, GHD sit-ups and box step overs between sets
+
@ workout weights
2 Power snatches
2-4 Bar muscle-ups
6 Box step overs
12 GHD sit-ups
6 Box step overs
1-3 Bar muscle-ups
1 Power snatch

A, Barbell Good Morning 5x5 (In 10-12 mins)
-Build up to heavy 5 reps, then do 4 more sets with the same weight

B, 3-4 sets:
-Single Arm Front Rack Pendulum Lunges x 8 /side
-Goblet Squat Get Up x 10
@mod-heavy KB
Rest 1-2 mins btw

C, WOD: 4 Rounds for time
-10 DB Deadlift
-30 DU
-10 DB Front Squat
-30 DU
-10 DB Hang Squat Clean
Rest 1:00 btw
*Use a load on the dumbbells that would allow you to get through the ten DL, CL, FS unbroken.
*@2x light-mod DB
TC: 12 mins

Athletes stay at each zone for 13 minutes, performing 1:45 at each station
30 seconds allowed for station switching
Athletes complete each station 3 times before moving to the next zone

Section duration: 40 mins

Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30.)

Zone 1

A - Tricep Kickback and Lateral Raise, B - Row, rest repeat

8x
KB Tricep Kickback
8x
KB Bent Arm Lateral Raise

150 M
Row
00:10 rest
Repeat

Zone 2

A - Sled Pulls, B - Ski, rest, repeat

Sled Pull max

SkiErg 150 M
00:10
Rest
Repeat

Zone 3
A- Deficit Split Squat, B - Bent over row and floor press

Dual KB Hanging Deficit Split Squats

12x
KB Bent Over Rows
12x
KB Floor Press

As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

2 rounds
5 Inchworms
10 Tall kneeling halos
15 Tension swings
10 Handstand shrugs
5 Kneeling jumps
5/side Bottom-up KB presses
+
Build to workout weight for squat clean
+
2 rounds @ workout weight
200m Run
3 Squat cleans @ workout weight
3 Strict deficit HSPU @ workout deficit