AMRAP 18:00

400 Meter Row
30m Double Overhead KB Carry
15 Double KB Rows

• RX+: 5/3 x Ring Muscle-ups after each round

Triset!!
4 rounds; rest 1:00 between each movement
Push-ups on Kettlebells x submax. 2-3 reps shy of failure
Elbow Out Landmine Row x 10-12/side
DB Forearm Plank Rotation x 8/side

EMOM x 15:00
Min 1: 10 Toes to Bar + 5 Burpees
Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
Min 3: Rest

Rx+: 3-5 x Bar Muscle-up instead of T2B

Back squat: 4x3

Metcon (reps)

AMRAP in 8 minutes of:
15 HR Push-ups
20 Sit-ups

Rest 2:00

AMRAP in 8 minutes of:
10 CTB Pull-ups
20 Air squats

4 x e3m:
3 back squat @ RIR 1

2min on / 2min off for 6 rounds

Buy in:
15 box jump 60/50
12 toes to bar
AMRAP:
Rounds 1-2: squat snatch @50% 1RM
Rounds 3-4: power snatch
Rounds 5-6: overhead squat

Overhead squat

75 % x 5
85 % x 3
95 % x 1 +

30-45min Very light rowing or jogging

10min Barbell Squat Work:

• Use empty barbell
• Do sets of 3 reps
• REST 20-30s. Between sets
• Practice tempo, balance and explosiveness of squatting in the following movements:

- Back Squat
- Front Squat
- Overhead Squat
- Jerk Grip Overhead Squat