EMOM 12
Min 1: 15 WB shots
Min 2: 15 Sumo DL high pulls
Min 3: 10-15 V-ups

L1: 42,5/30kg
L2: 50/35kg

A. 21 – 15 – 9
KB Swing @ 32/24kg
Burpees
4min time cap

Rest for 5 mins before part B

B. 15 – 12 – 9
KB Swing @ 32/24kg
Burpees
3min time cap

4 RFT

3 Push jerk
6 Front squat
9 Deadlifts
50 DU’S

W: 40kg M: 60kg

TC 15

Deadlift 5-5-3-3-2-2

CONDITIONING

EMOM x 12 to 15 (4 to 5 rounds) 

1) 2-6 Muscle-Up
2) 10-20cal Row
3) 8-12 Box Over Jump @75/60cm

4 or 5 rounds, go by feel

RPE 3, should be able to have a short conversation

Tailoring Options:

Ring MU→ Bar Mu→ Jumping Ring/Bar MU→ Banded Ring MU transitions

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Strict Pull-ups: 4 x 6. Rest 60s.
Options: Band Resisted Pull-ups, strict, self-assisted, ring rows

For time:

21 box jump
21 hand stand push up
21 box over jump
21 toes to bar
21 box over burpee
21 ring dip

TC 12 min

4 rounds EMOM

*1-3 ropeclimb
*9 Sumodeadlift highpull (30/42)
*9 toes to bar
*rest

Metcon (reps)

With partner 4 rounds (each) for time:
Sprint 15m
Row 300/250m
8 1-arm OHS, left
8 1-arm OHS, right
Sprint 15m

*You go, I go
M: 22,5kg N: 15kg DB

Timecap: 24 minutes

1a) Glute Bridge DB Floor Press: 4 x 10. Rest 30s.
1b) Inverted Rows: 4 x 15. Rest 30s.

• 4 work sets with a challenging load/position