21-15-9 reps of
Hang Squat Cleans 60/40kg
Handstand Pushups

7min EMOM: 5-15 C2B

Pick a number you can hold on. Scale if needed.

RPE 4

Rowing intervals:

20 rounds:

30sec ON, 30sec easy pace (20min workout)

RPE 3 (under anaerobic thershold)

Don´t get off the rower during easy pace.

Rest 5min

For Quality

Run 800m
30 Wallball
15 TTB
5 MU

RPE 2-3

“Barbara”

5 rounds, 3min rest between

20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat

Target <4min round

RPE 4-5

Hit this with everything you got!

OR

Half “Barbara”

5 rounds for time:

10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rest 2 minutes between rounds.

RPE 4-5

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 5-15 Strict Bar Dip
3) 10m Lateral Lunge (Cossack Squat) or Dragon Squat
4) 5-10 Rower Pike-Up
5) 10-15 Prone Trap Raises
6) 10-15 Parallette Passthrough
6) Row/Assault/Ski 30-40kcal or run 400m

“Nancy”

5 rounds:

Run 400m
15 OHS (42,5/30kg)

This is for time. Run fast and hit the OHS unbroken.

RPE 4-5

NOTE! 5min rest between next workout.

4x8min AMRAP, 4min rest between (A+B+A+B)

A:

Row 40/30 cal
4 rounds of Cindy

B:

Airbike 40/30 cal
2 rounds of “DT”

Overall RPE 3-4

Keep a steady pace. Not all out.

One round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

One round of “DT” is:
12 Deadlift 70/50kg
9 Hang Power Clean
6 Jerk

20min EMOM: Row or Airbike (5 rounds)

1) 14/10cal RPE 3
2) 16/12cal RPE 3-4
3) 20/14cal RPE 4
4) 8/6cal RPE 2

Scale the cals if needed, go with the RPE chart to find right stimulus.

Squat Clean

Find heavy of the Day in 20min

RPE 5

Time starts when you load the bar.

Then 6-9 singles every 60-90sec with 80-88%

Optional Accessory

3 rounds, rest as needed:

10 V-Up
10 Hollow Rock
10sec Hollow Hold

Hit all reps unbroken!