5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

• Each round has a 3:00 cap. So 3:00 work, 1:00 rest
• Goal is consistent output all 5 rounds and a sub-max effort.

Push Jerk
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Option: Technique work with sets of 4-6 reps

Back Squat
5-4-3-2
Rest 2-3mins

• Start Moderate-Heavy and build to Heavy

Deadlift
5-4-3-2reps

• Start Moderate-Heavy and build up to or beyond the workout weight.
• RPE 8

PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 5-7 Strict Handstand Push-Ups @ deficit/floor/max 2 pads
MIN 2 - :40 Mixed Grip KB/DB Hold @ moderate
MIN 3 - Easy jog/walk/½ stairs

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FITNESS
EMOM x 12 MINUTES
MIN 1 - 5-7 Box Piked Push-Ups @ deficit/floor/as many pads as needed!
MIN 2 - :40 Mixed Grip KB/DB Hold
MIN 3 - Easy jog/walk/½ stairs

• Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

Overhead Squats or Front Squats
3x5

• Light-Mod weight for all sets today. RPE 5

2 x 9:00 AMRAP; rest 2:00 between
15/12 Cal Bike/Row/Ski
12 Sit-Ups
9 Push-Ups / Knee Push-Ups / Incline Push-Ups

• RPE 7
• Video: https://vimeo.com/856657626?share=copy

Build to a Moderate-Heavy 3-Rep Thruster

• RPE 7
• Take bar from the rack for this part

A) 8:00 EMOM
Min 1: 30s Chin-ups (scale to :10-:15 bent arm hold)
Min 2: 30s Ring Rows
- Have a plan to be consistent each effort

B) Superset x 2-3 rounds
Single Arm Overhead Sit-up x 10 each
Rest 45s.
Banded Pushdowns x 20-25 @ light/fast
Rest 45s.

For time:

3rounds:
20 Db snatch
10 ttb