3 Rounds
A1 Stepping lunge with dumbbell x 8 side
A2 One leg kettlebell deadlift x8 side

Varat: 1-2

A,
1 Clean + 1 Pause Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Pause is 3 secs in the dip phase of the split jerk only.

B,
21-15-9 reps, for time of:
Row Calorie
Push Press @61/43kg

Goal: sub 6 mins

Optional Recovery/Endurance:
Once you complete the workout, row at a moderate pace till the clock hits 15-20 mins.

C,
4 rounds of:
Double Kettlebell Front Rack Hold, pick load, 1 min
max rep Weighted Sit-ups, pick load, 30 secs
Rest 1 min

A,
Bench Press 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
2x15 Close Grip Inverted Rows
4x10 Ring Dips

Ring Dips- perfect reps (add weight if this is easy)

C,
3 rounds for time of:
20 Wall Balls @12/9kg
20 Power Cleans @61/43kg

Goal: sub 12 mins

D,
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups

A) NOTES
- Strength: Our superset today focuses on the shoulders and lats, stay true to the tempo on the Z-press and maintain a good front rack position, knuckles by the chin.
- Metcon: Even though we have descending reps, this conditioning piece could get ugly if you go out too hot.
- Equipment: Medium & light weight, medium band.

B) WARMUP
4 Rounds:
2 Spider Man Lunge total
4 Scorpion Stretches total
8 Wall Slides
20 Jumping Jacks

C1) SINGLE ARM Z-PRESS
4 x 8-12 each 3s down. Rest 60s
C2) STRAIGHT ARM BAND LAT PULL-DOWN
4 x 20 each. Rest 60s
- Video shows both arms, perform a single arm variation
C3) DB FOREARM PLANK ROTATION
4 x 10 each. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
40-30-20-10 Single Arm Power Snatch
*Drop meters by 100 each round and reps of Snatch by 10 each round
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SINGLE ARM HANDSTAND HOLD or PLANK
4 x :10-:20/side. Rest 60s
C2) WIDE PLANK
4 x :20-:30. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
20-15-10-5 Tuck Jump
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
As above

4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Barbell: 135/95
Kilos: 61/43

Banded deadlift 10-10-8-8 reps

Barbell high pull 4x10 reps

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
Run or walk for 20 minutes or 2 miles

Finisher
50 knee tap crunch
1:00 butterfly stretch

In teams of 3
900 M Row
600 M Run
30 Power Snatch @60/42.5kg
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.

Rx+: @70/47.5kg