PERFORMANCE
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 10 Shoulder to Overhead @60/42.5kg
MIN 2 - 1 Wall Walk into Max Toes to Bar
MIN 3 - Rest

---

FITNESS
EMOM x 15 MINUTES
MIN 1 - 1 Half Wall Walk + 10 Shoulder to Overhead @ light
MIN 2 - 1 Half Wall Walk into Kipping Knees to Chest or V-Up or Tuck-Up
MIN 3 - Rest

• RPE 8
• Video: https://vimeo.com/814523269

Weighted dip 3x2x70%

In teams of four:

12x 20sOn 10s Off

echo sprint/ max calories

Warm-Up

2 x 2 Rounds

7 Barbell Deadlifts
7 Barbell Hang Power Clean
7 Barbell Strict Press
20 Hops Over BB

1min rest between rounds

• Load your barbell very light and even consider starting with just the empty bar for this complex

———————————————————————

85% Effort:

12-15-18 // 9-12-15 Erg Cals
27-21-15 Box/Ring Dips

rest 2min

12-9-6 // 10-8-6 Erg Cals
30-20-10 Push-Ups

Max time: 20min

———————————————————————-

AMRAP 15min Quality

30sec Hollow Hold
2 Wall Walks
8 Strict Knee Raises
10 Burbee
30sec Double KB/DB Shrugs

Kipping Pull-Up Progression / Practice
+
Thruster Build Up. Build heavier than the workout weight and do 3 x 5
RPE 4

RX
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead @70/47kg
250/200m Row
5-10 Strict Handstand Push-Ups
5 Shoulder to Overhead

SCALED
3 ROUNDS FOR TIME
500/400m Row
10 Push-Ups / Knee Push-Ups
6 Shoulder to Overhead @moderate
250/200m Row
8 Pike Push-Ups / Box Push-Ups
4 Shoulder to Overhead
RPE 8

Timecap:18 mins

AMRAP 7
15 KB Swings 24/16kg
12 Wall Balls
9 Overhead Squats 50/35kg

Rest 3min

AMRAP 7
9 Power Snatch 50/35kg
6 Handstand Pushups
3 Bar Muscle-Ups

10 min AMRAP
15 cal soutu
10 leukaa
10 punnerrusta
10m DB OH lunge 22,5kg/15kg

Bulgarian Split Squat + One feet Jumps

4 x ( 8 + 3 ) + ( 8 + 3 )

Go Every 2:30

Tempo Dumbbell Squats

5 x 8 ( 3 Sec Down. 2 Sec Up ) AHAP

Rest 2:00