1-Arm DB Rows: 3 x 25 ea. Rest 60s.

*These are meant to be done with same DB used in the Metcon – or lighter if needed

2 rds:
15 Power Cleans (50/35kg)
15 HSPU
+
2 rds:
21 Wall ball
21 Burpee

(Time cap: 10min.)

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 10 Pendley Row
2) 5-15 Strict Ring Dip
3) 10-20 GHD Sit-Up

RPE 3-4

Metcon:
1000m run
30 Wallballs
1000m run

10 min AMRAP
200m row
10 T2B
10 pull ups

5rds for time

Row 500m (or Bike 1000m)
11 x Back Squat @ BW

you go, I go

4 sets of:
A1) 10 Cossack squats, weighted if possible (10/10)
A2) 10 Half kneeling landmine press (10/10)
B1) 10 DB Row (10/10)
B2) 10 Goblet squat w/ KB
B3) 10 Russian twists w/ plate or KB (both sides=1rep)

• First do 4sets of A1+A2 and then 4sets of B1+B2+B3
• Weighted cossack: Take KB in front, like in goblet squat or barbell btn.
• Rest 60sec btw sets

4 rounds
10 OHS 50kg/35kg
20 cal row
10 push press 50kg/35kg
20 DU

For time, with partner

150 KB clean & jerk 32/24kg
100 Snatch 24/16kg

switch every 10 reps.

50 Strict HSPU for time.

Time cap: 10min.