7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.

For time:
5 rounds
40 Du
20 s.a DB STOH
10 ttb

Was a good one :)

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

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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