10x 2min ON/2min OFF

A) 25 Wall Balls
+
Max Cal Row

B) AMRAP of
5 Toes-to-bar
5 Push-ups

C) 21 KB Swings
+
Max Cal Bike

D) AMRAP of
2 Wall Walks
4 Box Jumps
8 Squats

E) 16 DB Snatches
8 DB Lunges
+
Max Shuttle Runs (7m)

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/43kg)
200 Meter Run / Row 250m

Goal: 4+ rounds
Rx+: 70/47kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra:
Bent Iso row 3x12reps (use red or blue band, 3 sec hold each rep )

Front Squat: Build to a heavy single in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

Hang Power Snatch + Hang Squat Snatch

Every 60-90sec x9, add loading by feel.

Keep the loadings light! Heaviest set with RPE 3+

Kipping OR Butterfly Pull Up/C2b training for 15-20 minutes

4x
New round every 4th minute

Each for time
15-20/12-15 Cal.
12 DB Hang Power Clean & Jerk , heavy!
15 Wall Balls

Rest & Recover

AMRAP 10
3 Wall Walks
3-6-9-12-...Burpee over DB
12 DB Snatches 22,5/15kg

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press (50/35)
12/9 Cal Row

Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

10-8-6-10-8-6
Hang Power Clean

• Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.