PERFORMANCE
EMOM x 14 MINUTES
MIN 1 - 8 Toes to Bar + 8 Deadlifts @70/50kg
MIN 2 - :50 Max Cal Row/Bike/Ski

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FITNESS
EMOM x 14 MINUTES
MIN 1 - 6 Kip Leg Raise + 6 Deadlifts @52.5/35kg
MIN 2 - :50 Max Cal Row/Bike/Ski

• RPE 9. Very hard effort on the calorie minute.
• Video: https://vimeo.com/816658465

Superset x 4 rounds
Single Arm Half Kneeling Tornado Press x 8 each.
Rest 45s.
Single Arm KB Row with Rotation x 8 each.
Rest 45s.

AMRAP 12:00
½ Stairs / 250m Row/Ski
15/10 Hand Release Push-ups
30 Meter KB Front Rack Carry @24/16kg

• Rx+: 5-10 Strict HSPU

3-4 rounds for quality
15 Bar Kip (no pull-up, kip only)
6-12 Supinated Push-Ups
½ Stairs or 1:00 easy Jog

Push Press
Build to a heavy double in 5 sets. Rest 2:00
- Sets of 5,4,3,2,2
Option: 5 x 5 practice at moderate weight.

Sumo Deadlift against a band: 8 x 2 every 60s.
- Approx 55% of 1RM
- These are SPEED reps, reset on 2nd rep

A)
Sumo Deadlift against a band
8 x 2 every 60s.
- Approx 60% of 1RM
- These are SPEED reps, reset on 2nd rep

B)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00

3-4 rounds for quality
6 Snatch Grip Pendlay Rows
12 each Bent Over DB Single Arm Rows
24 Band Pull-aparts
Rest approx 3:00

FOR TIME
27-21-15-9
Power Clean @60/42.5kg
Ring Dip, Bar Dip, Hand Release Push-up or Push-Up variation

• Record weight, time and pushing variation you used.

3 SETS x 4 MINUTES AMRAP
2-4-6-and so on...
Hang Power Clean + Overhead @ 42.5/30kg
Box Jumps @60/50cm

• Rest 1:30 b/t Sets-
• Reset to 2/2 at the start of each AMRAP.