150 WB
every min
1 Power Clean @ 80/50kg

Front Box Squat
5 x 3 - for speed every 60s.
- Parallel box
- Bit heavier than last week
- No grinding, good pace on each rep.

EMOM 30
1: 45s Cardio Machine
2: 45s Wall Sit, 2x24/16 kg in front rack
3: 45s Burpee Box Jump Over 60/50 cm
4: 45s Cardio Machine
5: 45s Max Effort L-Hang
6: Rest

EMOM x32

1) monostructural
2) 5 deadlift
3) 30-50 DU
4) rest/ core

For time;
1,600m run together
50 HSPU
100 deadlifts 100/70kg
200m db lunges 2x22.5kg /15kg (10m segments)
300 double unders
50 syncro burpees

Time Cap 27 Minutes

For time
500/400 Meter Row
30 Deadlifts @100/70kg
30 DB/KB Thrusters @50/35lbs

• Deadlifts should be heavy but capable of being done in sets of 7-10.
• TIME CAP = 7:00

4 sets (A-B-A-B), rest 2 min btw sets
A
15/12 cal Ergo
20 WB
10 Burpee Box Jump Over

B
10 Burpee Box Jump Over
20 WB
15/12 cal ergo

TC 20min

Front Box Squat
6 x 4 - for speed @60-70% of Tuesday, every 60s.
- parallel box

3 Rounds for quality
30s-60 plank hold
8 Russian twist
80m Kb Farmers carry (40m+40m)
6-8 One arm ring row
rest as needed

Strict pull ups 5x5