1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

Not for Time:
100m Sled Pull - Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull - Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull - Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

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30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

Over head lunge
4 x 10

AMRAP 25:
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (75/55)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (95/65)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (135/95)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (165/110)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (185/125)

For time, 75 burpees. EMOTM 10 hrpu/10 squats. 8:59.

Sotts Press from behind-the-neck

+

Fitness:
Pull-ups
Back squat

Advanced:
Pull-ups
Overhead squat

+

Bulgarian Split Squats

Leppee

2 Rounds of:
5 Minute Row
5 Minute Bike/Ski/Jog
at easy conversational pace