For time :

21/18 Cal Row
21 Front Squat 50/35kg
15/12 Cal Row
15 Front Squat 50/35kg
9/6 Cal Row
9 Front Squat 50/35kg

TC 6

AMRAP x 12 MINUTES
8 Shoulder to Overhead
10 Box Jumps Overs @ low
12 Wall Balls
RPE 7

Goal.: 5+ rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf Foam Roll
16 Banded W's
16 Arm Haulers
Rest as Needed b/t Sets

Push Jerk
6-4-2 | 4-3-2
Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
Week 3 of 5
RPE 9

5x
6min ON/3min OFF

A) Row 1000/800m
15 Burpee over rower
+
Max Cal. in the remaining time

B) EMOM 6
12 KB Swings 24/16kg + Max Situps in the remaining time

C) AMRAP of
12/9 Cal Bike
12 Box Jumps

D) AMRAP of
4 Pullups
8 Toes-to-bar
12 Wall Balls

E) AMRAP of
12 Double DB Bent over Rows
12 Double DB Shrugs
2x7,5m Farmer Carry
12 Double DB Biceps Curls
12 Double DB Shoulder to Overhead
2x7,5m Farmers Carry

Partner WOD
4x
9min ON/3min OFF

A) AMRAP of
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

B) AMRAP of
10 Pullups
20 Pushups
30 Situps
40 Squats

C) Max Calories Row
, but every 40 Cal --> 15 Burpee over Rower

D) AMRAP of
30 KB Swings 24/16kg
30 Toes-to-bar
30 DB Hang Clean & Jerk 22,5/15kg

"Diane"
For time

21 – 15 – 9
Deadlift @100/70kg
Strict Handstand Push Up

Timecap :10:00
Scale HSPUs: Pads, Box pike push up, pike push-up or DB Strict Press

Partner, Switch each 30s:
200 cal row
175 burpee
150 hang squat clean, 50/35kg
125 hand release pushup
100 box stepup

30 min TC
5 min rest

EMOM x 10 MINUTES
1 Power Clean & Jerk + 2 Front Squats + 1 Shoulder to Overhead
Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Only allowed one lift attempt per 1:00 interval.
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8/8 Slow Single Leg Glute Bridge-Ups
3/3 Sciatic Nerve Floss
12 Banded Ws*
*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.
-Rest As Needed b/t Sets-

• 8 Sec pause in bottom
• Rest 2-3min
• Sets: 50-53-56-59-62% 1rm Back Squat

Deadlift, aim for heavier 10RM than last week (aim for about 77,5%)
+
2x10@ 90% of 10RM