• Aim for HR zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

45min @ easy pace:
30-40cal machine
10-14 slamball
20 reverse lunge
40m sandbag bearhug carry

2-3min jump rope
40m bear walk (alt. forwards+backwards)
20-30sec hollow/tuck hold
10 calf raises

30-40cal machine
6-8 bear complex with empty bar
15-20 bent over row
15-20 bicep curls

EMOM 20
Min 1: 15-18/10-13 Cal
Min 2: 1 Round of Snatching Chief*
Min 3: 8-12 Wall Balls + 8-12 Box Jump Overs
Min 4: Rest

Snatching Chief*
3 Power Snatch 60/40kg
6 Pushups
9 Squats

EMOM x 21 MINUTES
MIN 1&2 - AMRAP of...
7 Wall Balls
5 Strict Handstand Push-Ups
3 Front Squats @70/47kg
MIN 3 - Rest

Pick up where you left off at the beginning of each AMRAP.
HSPU Option 1: Pike Push-Up. Option 2: DB Push Press

5-5-5
Front Squat
Start Light-Mod and build up to Moderate.

EMOM x 35

1) ski
2) 10-15 ring row
3) echo
4) 5-15 push up
5) rest/ core

3 SETS
500/400m Row/Ski
1 x Stairs
20 Burpees Over Rower/Plate
-Rest 2:00 b/t Sets-
- Score is slowest set
- Scale burpees for a goal of 2:00 or less per round there

EMOM 20
1: x amount of unbroken kipping pull ups
2: 15-20 KBS 24/16
3: x amount of unbroken kipping HSPU
4: 10-15 burpees or 30-50 DU
5: rest

Clean complex:
EMOM6
1 squat clean
1 hang squat clean
E2MOM x 4
1 squat clean
1 hang squat clean

5+5 Pistoolikyykky
8+8 Renegade row

PERFORMANCE
AMRAP x 12 MINUTES
2 Rope Climb
16 Deficit Push-Ups*
16 x Anchored Sit-up Throws (in air)
*Use plates create deficit and for the anchor

---

FITNESS
AMRAP x 12 MINUTES
1 Rope Climb / 3 Floor to Stand to Floor on rope, with good control
12 Knee Push-Ups
12 x Anchored Sit-up Throws (in air)

• RPE 7