For Time

5,000 meter Run
82 Burpees

Rest 2 minutes

Then, 10 Rounds of:
7 Deadlifts (135/95 lb)
7 Push-Ups
7 Air Squats
7 Pull-Ups

Rest 2 minutes

Finally, 4 Rounds of:
22 Kettlebell Swings (1.5/1p)
16 Kettlebell Clean-and-Jerks (1.5/1p)

1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

Deadlift
4x3 75%

Back Rack Lunge
4x10 45%

Workout

Emom 30

Min1: Row 200-250m
Min2:10 Burpee over box
Min3: light Bike 45 Seconds

5 x AMRAP 3, rest 3:00

1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

KILOS
52/38
61/43
70/48
84/61
93/65

Warm up:
Glute activations:
Go through all the movements from the video below
(10 reps on each side)

4 rounds for quality
10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds
60sec wall sit

+Core
3-4 rounds for quality
12-16 Plank + weight transfers
12-16 Weighted sit ups
12-16 Russian twists
Rest as needed

2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

Partner wod
In teams of 3
5 rounds
P1: amrap alternating db snatch
P2: 250/200m row
P3: rest
This is not an ordinary team Wod! It’s a race against each other. When p2 is done with the rowing all team members switch position clockwise until every member done everything five times. The goal is to get the most db snatches in the team. Sabotage for your teammates by going hard on the rower and give them as little time as possible to score db snatches.

“Chelsea”
30min emom
5 pull ups
10 push ups
15 squats,
If/when you fail on the emom tempo, do the rest of the workout as amrap.
If you done the workout before RX try to add 1 pull up, 2 push ups, 3 squats each round.
If you know that emom is impossible try a simpler version 3 pull ups 6 push ups, 9 squats.

Focus: Work up to 80% 1RM Over-Head Squat; then:
12 min. E2MOM of 3 OHS @ 80%

MetCon - 5 RFT:
- 50 Double Unders (L1- 150 singles; L2- 25 DU; L3- 50 DU)
- 15 Hollow Rocks (L3 regular, L2 one knee in, L1 ab mat sit ups
- 5 Burpee – Pull-Ups (L1- pull AHAP; L2- jumping PU; L3- C2B)

Score: Weight / Time

• 45 Degree Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)