15min AMRAP
6 Burpees over the rower
8 Push press 40/30kg
15/12cal Row

Max effort banded split press
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)

Use bands on every set.
You should get as close to old 1RM as possible.

Split jerk
6x3r @ ~70%
90-120s. Recovery.

50/38 cal ergo
25 x T2B
50 x DL 100/65kg
25 x T2B
50 x Thrusters 30/20kg

5-10min Row/Airbike/Bike…
Then 2 rounds:
L+R Arm (5 KB/DB Snatch + 3 Windmill video )
10 Ring Row
10 Plank Hold with KB/DB Drag video

---

Handstand Shoulder Opener video and 5+5 Lying Shoulder Circles video

Optional Accessory
CONDITIONING

EMOM x10

1) 10-20 Wallball
2) 8-16 Burpee

RPE 3 to 4

CONDITIONING
“Row to Fitness”
Rowing Intervals (2/2)

Row 2x5000m, 3min rest between

Overall RPE 3 to 4, not all out!

Target: both sets within 5sec

Monday

EMOM x9 (3 rounds)

1) Row/Bike/Airbike
2) 5-10 Wallball + 5-10 TTB
3) 5+5 DB Snatch + 5-10 Box Jump

+
Snatch Drills video
3-5 reps each:
Snatch Pull
Muscle Snatch
Push Press Behind the Neck
OHS
Good Morning
Good Morning Snatch
Scarecrow Snatch
Slow Motion Snatch
Slow Motion Snatch Backwards

Optional Accessory
CONDITIONING

6min AMRAP:
50/40cal Row 
+ remaining time
5 C2B/Pull-Up
10 Push-Up
15 Air Squat

RPE 4