1a) Medium Grip Floor Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set
– Option: 6 x 6 focusing on technique.

1b) Inverted Rows: 6 x 10. Rest 45s.
– 1st 3 sets – pronated grip
– Last 3 sets – supinated grip

20 cal row
20 T2B
20 cal AB
20 push ups
20 DU
20 burpees

3x 79%
1x 89%
3x 82%
1x 92%
3x 85%
1x 95%

Rest 2min. between sets.

Accessory
3 Rounds
Half kneeling landmine press 6+6
Supine bent over barbell row 6
Rotating strict k2e 6-10

CONDITIONING

“Tabata KB Fun”

3-5 rounds, 20sec ON, 10sec OFF

1) Double KB Snatch (from floor)
2) KB Front Squat
3) Double KB Row
4) Double KB STOH
5) Reverse Lunge (KB farmers carry style)
6) Up and Down

RPE 3 to 4

This workout is done “Tabata” style. One round is 3min. First 20sec KB Snatch, 10sec rest, 20sec Front Squat, 10sec rest… Go by feel

2x12 @55%
Rest 60-90s.

For a Time;
1000m Row
50 thrusters 20kg
30 pull ups
Rest 5 Mins
30 Bar MU
30 Devils Press 2x22.5/15kg

Time Cap 28 Mins

Wod
750/650m Row
then 3 rounds
Db/Kb Left arm hang clean and jerk 5
Db/Kb Left arm oh lunge 8m
Db/Kb Right arm hang clean and jerk 5
Db/Kb Right arm oh lunge 8m

Front Box Squat: 10 x 2 @ 50-60% of Front Squat, every 60s.

• Wider than normal Squat Stance
• Parallel box (same used for back Box Squats)

Every min for 10 minutes (5 rounds)
odd : 3-5 strict c2b pull up or chin up
even : 3-5 thrusters @ 60-70% of 1 rm
(on thrusters goal is to do at least 25 % bigger weight that you are gonna use on partner metcon)