Superset
4 sets;
9 x Floor Press
Rest 1:00
8/arm x Elbow Out DB Row
Rest 1:00

Add weight to the Floor Press each set. Last set tough. Use last week as a guide.

5 rounds;
60s Cal Row
60s Lateral Box Step-overs (no weight)
60s Cal Bike/Ski/Shuttle Run
60s Russian Swings @24/16kg
60s Rest

• Goal: Consistent 60s efforts at each station without stopping.

5 rounds 3:00 Work; 1:00 Rest
48 Double Unders
12 each KB/DB Renegade Rows
8 each DB Snatch
Remaining time Cal Row/Bike/Ski

• Goal: Challenging effort, keep score consistent.

Push Press
1x5 @65%
1x5 @75%
1x5+ @85%

• Last set AMRAP
• - Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
• Week 2 of 6 Wendler

PERFORMANCE
2 SETS; Rest 2:00 between sets
30/20 Cal Bike/Row/Ski
21 Pull-Ups
20/15 Cal Bike/Row/Ski
15 Chest to Bars
15/12 Cal Bike/Row/Ski
9 Bar Muscle-Ups

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FITNESS
2 SETS; Rest 2:00 between sets
25/20 Cal Bike/Row/Ski
21 Ring Rows
15/12 Cal Bike/Row/Ski
15 Jumping Pull-Ups
12/10 Cal Bike/Row/Ski
9 Pull-Ups / Jumping Pull-Ups

• RPE 7
• Score is slowest set today
• Video: https://vimeo.com/831617642?share=copy

40-30-20-10:
Hand Release Push-ups
4-3-2-1
Rope Climbs

• Rx+: Legless Rope Climbs, 10-15 Strict Handstand Push-ups instead of Push-Ups
• TIME CAP = 12:00

Power Clean
Build to a Heavy single in 6-10 sets. Rest 2:00
- Sets of 3,3,2,1,1,1,1,1...

PERFORMANCE
10 ROUNDS FOR TIME
200m Run / Half Stairs
3 Ring/Bar Muscle-Ups

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FITNESS
10 ROUNDS FOR TIME
200m Run / Half Stairs
6 Pull-Ups or 8 Ring Rows or :15 Bent Arm Hold / Round

• RPE8
• Video: https://vimeo.com/886787734?share=copy

Front squat

3x3 (2s pause bottom of squat)
3x3 (no pause)

E3MOM / 2-3 reps in tank

"HEAVY DT"
AMRAP 12:
12 deadlifts (65/92,5 kg)
9 hang power cleans
6 push jerks

Scaled WOD
AMRAP 12:
12 deadlifts
9 hang power cleans
6 push jerks