AMRAP in 10 minutes of:
10 deficit HSPU
20 calories row

Rest 3 minutes

AMRAP in 10 minutes of:
1-2-3-4.. Box jump 90/75cm
20 double unders after each set.

Partner workout TBA in the whiteboard!

A) Coordination & agility drills

B) Hang power clean
Every 90s for 4 rounds: 3 hang power clean @65-75% 1RM
Every 75s for 4 rounds: 2 hang power clean @75-85% 1RM
EMOM 4: 1 hang power clean @85%+ 1RM

C) Core OTM 9:
1. Alternating v-ups
2. Double KB front rack carry
3. Rest

PERFORMANCE
1.) 3 SETS
1 Ring Kip Swing + 1 Hips to Ring
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Dynamic Ring Swing + 1 Ring Muscle-Up
-Rest As Needed b/t Sets-

---

FITNESS
1.) 3 SETS
3 Scap Depressions/ Retractions + 1 Burpee + 3 Kip Swing
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Kip Swing + 1 Pull-Up + 1 Push-Up
-Rest As Needed b/t Sets-

5 rounds for time;
20/15 cal machine
4 squat cleans 100/70kg
50 double unders
15 HSPU

TC 22 Mins

5 Sets x Every 4:00

400m Run
5 Pull-Ups
10 Burpees

Pure Love with 12 Sets of Climbing and some Recovery Run halfway ❤️

Even minutes: 3 power cleans (70/100 kg)
Odd minutes: Max calorie row

Scaled WOD
EMOM 20:
Even minutes: 2 power cleans
Odd minutes: calorie row

Back squat 5x60%, 5x65%, 5x70%, 5x75%

Metcon (no result, for quality)

2 rounds of:
10 min row with varying stroke rate every two minutes:
0-2 @ 32 spm
2-4 @ 22 spm
4-6 @ 34 spm
6-8 @ 22 spm
8-10 @ 36 spm

10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting.