For time:

1000m Row, Rest 1 minute
750m Row, Rest 1 minute
500m Row, Rest 1 minute
250m Row, Rest 1 minute
250m Row, Rest 1 minute
500m Row, Rest 1 minute
750m Row, Rest 1 minute
1000m Row, Rest 1 minute

TC 35

6 Sets :

Set 1 : 8 Back Squats @ 60%
Set 2 : 6 Back Squats @ 65%
Set 3 : 4 Back Squats @ 70%
Set 4 : 8 Back Squats @ 65%
Set 5 : 6 Back Squats @ 70%
Set 6 : 4 Back Squats @ 75%

Rest 1-2 min

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf Stretch On Post ( each )
30s Banded Pass Trough

Row 1000m
2 rounds :

10 Wall Ball
5 Kipping Pull Ups
20 Double Unders

3 Rounds For Time :

25 GHDSU
20 Burpees To Target ( 25 cm )
10 Strict Ring Dips

TC 15

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

12min “Mary”
5 HSPU
10 Pistol squats
15 Pullups

10 Rounds for Time:

30 Double Unders
5 Chest to Bar Pull-ups
7 Thrusters 35/25kg

TC 20

• Aim for unbroken all movements.

• Use the double unders to breathe and relax the shoulders as much as possible.

A,
Power Snatch + Squat Snatch 1-1-1-1-1

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

5x(1+1)

B,
Tempo Snatch Grip Deadlift 3-3-3

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

Tempo- 3 secs up and down

C,
5 rounds for time of:
10 Push Press @70/47kg
20 Med Ball Cleans @9/6kg

Goal: sub 12 mins

D,
3 rounds for quality of:
10 Back Extensions
12 Rear Delt Raises, pick load
10 Weighted Sit-ups, pick load
10 Plate External Rotations, pick load (Cuban Rotations)

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
7 deadlifts @starting empty barbell, climbing in weights at 10-20kg on next set (total weight)
4 burpees
Workout Prep
3 deadlifts @workout weight
4 bar facing burpees
18 double unders

NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

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NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.