Front Squat: Build to a heavy 2 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

4-5sets:

500m row / moderate pace
10-15 ttb / one big unbroken set

rest 2min

100 kettle bell swings for time 24kg/16kg, EMOM 5 burpees
time cap 12 min

3 rounds for time
15-12-9 power snatch 42,5/30
15-12-9 bar over burpee
Time cap: 6min

Rest until 9:00, then

6min AMRAP:
9 toes to bar
6 burpee to target

AMRAP 10 min ascending reps:
1 DB Man Makers @2x22,5/15kg
60m Shuttle Run
2 DB Man Makers
60m Shuttle Run
3 DB Man Makers
60m Shuttle Run
And so on continuing in this fashion..

*Score = total manmakers completed
Goal: 15+ reps

Man maker:
1 push up
1 renegade row L+R
1 squat clean
1 push press ( last two can be combined into 1 cluster)

Go every 3:00 x 3 sets

20 Double KB High Pulls
10 Double KB Clean + Push Press

• Hard Effort. All sets done in 1-2 sets.
• You should have at least 90s of rest.
• Rx+: Add 1-10 Ring Muscle-ups at the start of each round

Pick one;

20:00 AMRAP;
Bike/Row/Ski
200m
Rest :30

• We will program the Concept 2 computer to handle the intervals, so you just need to focus on the work!
• Example; If you row @ 2:00/500m pace you'll finish the 200m in :48, then you'll rest :30 and repeat!

Dip Practice
- Rings
- Bar, both single and dip bars
- Between Boxes
Use bands as needed.

The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.

2000/1500 Meter Row
30 Overhead Squats @80/52.5

• Goal: Hard effort. OHS should be capable of being done in sets of 7-10, adjust load as needed. Sub option for OHS = Front Squat (from floor)
• TIME CAP = 9:00

A)
DB Glute Hip Thrusts
3 x 8, 1s top hold. Rest 60s
- Shoulders on box
- Good feeling the glutes without maxing out here

B) Narrow Stance DB RDL
4 x 10, 3s down. Rest 60s.
- Challenging effort here