12/9 cal Row/Air bike
9 HSPU
6 Squat snatch (50/35kg)

EMOM 20:
Minute 1: 100 Meter Run
Minute 2: 6 Touch n Go Power Snatch (60/42.5kg)
Minute 3: 40m Front KB Carry (24/16kg)
Minute 4: 10/8 Calorie Bike, 12/10 Cal Row or Ski, ½ Stairs
Minute 5: 40m Bear Crawl

6min to build up heavy Power clean
Rest as needed.

45 min basic conditioning work in a team of 3

Run/jog together 1 K, keep talking
100 slamball, share the reps, one is working while other 2 are resting
Row together 1 K, keep talking away...
100 hollow rocks, share the reps, one is working while other 2 are resting
Bike together 100 cal, at the same time, until your shared cals are 100 (eg33+33+34)*cal)
100 banded pullaparts, share the reps, one is working while other 2 are resting

Keep the heart rates low!

5 Rounds of 40s Work/20s Rest:
1a) Unilateral Farmer Carry (change hands every 15m)
1b) Hollow Rocks / Sledgehammer Hits
1c) Double Unders
1d) KB Figure 8s
1e) Sledpush or Sledpull. Heavy

• Alternate Option: Sledpush = Assault Bike or Short Shuttle Sprints

30 Clean & Jerk @80% of days best (squat clean and split jerk).
For Time

30 Minutes on the Clock:
Sled Push x 30m
Farmer Carry x 30m
Turkish Get-up x 2 each arm
Single Unders/Bike/Row/Ski/Jog x 60s

-Today's work is not for time or score. Rest as needed.

1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00

• Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.
1c) Banded Pulldowns: 4 x 12-15. Rest 30s.

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%