AMRAP 7:00

30 Double Unders
15 Hang Power Snatch @35/25kg

• Goal: Tough effort
• Rx+: 42.5/30kg

AMRAP 10:00
1 Rope Climb
10 total Alternating DB Snatch @ 50/35lbs
250/200m Row
Rest :30

RX+: Legless climb

Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s

• Improve or match last week!

ON A 10:00 RUNNING CLOCK...

Pick one:
Build to a Moderate 2-Rep Weighted Pull-Up
5x5-7 Banded/Partner Strict Pull-Ups
5x5-7 Max Vertical Ring Rows

• RPE 5

For time;
20-15-10-5
Burpees
Calories (Row, Bike or Ski)

• Let's go fast!
• Scale burpee number down so the first set can be completed in under 1:00

A)
Superset x 3 rounds
Close Grip Push-Up x 8-10
Rest 60s
Plate Front Raises x 12-15
Rest 60s
- Add weight on the back for push-up if possible.
- Improve on last week if possible

B)
Elbows Out Landmine Row
3 x 6-8 each. Rest 60s

6-4-2-2
Front Squats

• Bar taken from the FLOOR! Squat clean counts as first rep if you do that.
• Start Moderate and build to workout weight or slightly above.
• RPE 7

PERFORMANCE
10 ROUNDS FOR TIME
20/15 Cal Bike/Row/Ski
5 Toes to Bar
5 V-Ups

---

FITNESS
10 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
5 Kipping Knee Raise
5 V-Ups / Tuck Ups

• RPE 8
• 20:00 Cap

Back Squats @ 1111
3x5

-Keep weight light across all sets.
-This is a Deload Week.
- RPE 5

PERFORMANCE
2 ROUNDS FOR TIME
50/40 Cal Bike/Row/Ski
40 KB USA Swings @24/16kg
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike/Row/Ski
20 KB USA Swings
15 KB Goblet Lunges
10 Burpees

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FITNESS
2 ROUNDS FOR TIME
40/30 Cal Bike/Row/Ski
40 KB USA Swings @16/12kg
30 KB Goblet Lunges
15 Burpees
20/15 Cal Bike/Row/Ski
20 KB USA Swings
15 KB Goblet Lunges
5 Burpees

• RPE 7
• Daily Video: https://vimeo.com/800814641