5 rounds for max reps of

• ¾ bodyweight shoulder presses
• Pull-ups

Post reps for both exercises in all rounds.

Parasympathetic Breathing: 15 breaths
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds of:
10+10 DB side bends
20 Russian twists
10+10 Side plank hip raises
20 Landmine twists
Rest

[TEAMS OF 2]

AMRAP 20:
10 Box Jump Overs
2 Rope Climbs (15')
30' Front Rack Walking Lunge

KILOS: 69/40kg

Switch After Full Rounds

AMRAP7
5 lateral bar over burpee
10 sumo-deadlift high-pull (40 / 30)
- rest 30s between rounds -

24min EMOM:

1) 10 Double Russian KBS
2) 10 Double KB C&J
3) 10 KB Thruster
4) 10 KB Squat
5) 10m Walking Lunge
(overhead/front rack/farmers
carry)
6) rest

RPE 3 to 4, go by feel
Choose the loading to fit your
deload week.
Tailoring Options:
Decrease the number or rounds:
4→ 3 or 2
Use light KB or single KB

For time

• 500-meter row
• 15 bench presses

♀ 95 lb
♂ 135 lb

For reps

• 100 rope climbs
• 100 dumbbell squat snatches, alternating
• 200 rope climbs
• 200 dumbbell squat snatches, alternating
• 300 rope climbs
• 300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

45 - 60 @ Zone 2 Ski

Every 10 minute, 1-2 minutes Triple Unders

Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
12 back rack reverse lunge (alternating legs every rep)
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 8 bench press @60-70%
2. 10-12 straight arm banded pull-down
3. Rest

C) Hip extension hold TABATA
8 rounds: 20s work / 10s rest