At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

SCALED WOD
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges

At 12:00:
12-9-6-3 reps for time of:
Calorie row/bike
burpees

Min 1 | 5 power cleans (47,5/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

SCALED WOD
EMOM 18:
Min 1 | 5 power cleans
Min 2 | 5/7 cals row/C2 bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

For time:
21 Wall Balls
18 Toes-to-bar
15 Hang Power Snatches 50/35kg
9 Overhead Squats
50 Double Unders
9 Overhead Squats
15 Hang Power Snatches
18 Toes-to-bar
21 Wall Balls

EMOM x 8-12

1) machine
2) 5 snatch grip deadlift + 5 muscle snatch + 5 hang snatch
3) machine
4) 10 snow angel + 10 kip swing

AMRAP 15 mins:
6 L/6 R Single Arm Kettlebell Hang Snatches, 24/16 kg
12 Alternating Kettlebell Box Step-ups, 24/16 kg, 50cm
12 Toes-to-bars
Goal:4+ rounds

Strict Press
13-15 mins to build to today's heavy 5.

• build up in 5-6 sets
• KB bent over row single arm , x 8/8 btw sets

Front squat:
Every 2min.:
5x5
@60%
* Same weights every set

(5 weeks progression)

2 x Skin the cats
4 x Strict toes to bar
6 x Cossack squats, alternating sides
10m Handstand Walk
20 cal Assault bike/Row

CONDITIONING

E3MOM x5 with Double KB

20sec Snatch (from floor)
10sec rest
20sec STOH
10sec rest
20sec Front Squat
10sec rest
20sec KBS (eye level)
Rest the remaining time from 3min

RPE 3 to 4, not all out.

Pick a loading you can do unbroken sets of 20sec work.

Target: within 1-3 reps each set and movement

Optional Accessory
CONDITIONING

50-40-30-20-10 Cal Row
10-20-30-40-50 cal Airbike

RPE 3 to 4

Tailoring Options:
Pick any 2 machines
Decrease rep scheme→ 30-25-20-15-10