For quality 10-8-6-4-2
Ring dip
Strict pull-up / ring row

DELOAD WEEK

A) 1 1/4 front squat
4x3 @65-75% 1RM

B) AMRAP 8
8-10/side medball russian twist
10 front support medball taps
20 back extension

For time :

Row 2k

POST WORKOUT STRENGTH
Floor Press in Bridge
3x4

• Build to a heavy weight and stay at that weight across all sets. If you did last week for the 6s, try to go heavier this week.

For time :

12-9-6-9-12

Box Jumps 24"/20"
Kettlebell Swing 24kg/16kg
Push Press 40/30kg

TC 10

For time:
1000m row
100 push-press 30/20kg
400m run
50 Toes to bar

Timecap: 16 minutes

Metcon (reps)

AMRAP in 5 minutes of:
800m run
ME double-unders

Rest 3 minutes

AMRAP in 5 minutes of:
800m row
ME Box step-ups 24”

Metcon (time)

For time:

3km row
300 double-unders
2,4km run

Timecap: 35 minutes

*Just a longer breather. Aim for a steady pace throughout the workout and push in the run. If you cant run, you can scale the run for bike (6/5km) and if you cant jump rope, you can scale to ski erg (1200/900m)

Metcon (quality)

EMOM for 16 minutes:
1: 3 Back squats
2: 6 High box jumps

*Choose a moderate weight for the backsquats. Goal is to move fast.

Accessory:
3-5 rounds of:
20-30s Hollow hold
15-20 V-ups

Rest 1min between rounds.

PERFORMANCE
AMRAP x 20 MINUTES
20 Wall Ball @20/14lbs
15 Up-Downs
10 Box Jump Step Down @ 51cm / 10 BJSD @ 75cm

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FITNESS
AMRAP x 20 MINUTES
20 Wall Ball
15 Up-Downs
10 Box Jump Step Down @ Low / 10 BJSD @ high

• Alternate each round between a low box and a high box
• RPE 7