5 Rounds :

10 Power Snatches 52,5/40kg
10 Bar Facing Burpees

800m Run

5 Rounds:

10 Toes To Bar
10 Bar Facing Burpees

TC 20

• in first part of this workout, let+s push for big sets of toes to bar ( 1- 2 sets ). We can again use the burpees as a pacer.

• in the last part of the workout, let's push for big sets of toes to ( 1-2 sets ). We can again use the burpees as a pacer )

• The middle 800m pace should be something that is going to allow you come in and attack the toes to bar.

3-4 Rounds For Quality
6 (each leg) Lunge Steps (from rack)
10 Barbell Glute Bridges

• You choose load (increase lunge weight each set)
• Rest as needed btw movements

EVERY 3' FOR 15' OF:
10 THRUSTER 50/35 - 40/25 KG
60 DU OR 120 SU
10 PUSH-UPS

For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

5-10min Row/Bike/Ski/Run

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3 rounds:
8 Air squat cross kick
10 Tuck ups
5 Single arm press + 5 Windmill
(left&right)
20sec. Side plank hold
(left&right)

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One round of kangaroo flow

3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

For time

• 1,000-meter row
• 50 thrusters
• 30 pull-ups

♀ 35 lb
♂ 45 lb

For time:
Wall ball x100
DU x100
Power snatch x20

3 Sets:
12 Glute Ham Raises
12 Side Plank Arch Ups (per side)
15 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw sets