Strength
Sumo Deadlift against a band: 1RM. Rest 2:00
 Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
 Beginner: 5 x 5, no band. Rest 2:00

PERFORMANCE
EMOM x 7 MINUTES*
1 Kip Swing + 1 Hips to bar + 1 Ring Muscle-Up
*Option to perform ring variation for all

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FITNESS
EMOM x 7 MINUTES
1 Dynamic Kip Swing + 1 Pull-Up Attempt + 1 Pull-Up or Chest to Bar Attempt

Partner wod (You Go, I Go)
Every 8 mins complete :
1)
Squat “Grace”
30 squat clean & jerk @60/43kg

2)
30 Curtis P
(1 Power clean + 1/1reverse lunges + 1 push press) @60/43kg

3)
1200m run (relay style )

4)
8 mins to find 1RM Clean & Jerk

1) false grip hang
2) Mu transition 5x1
3) Chehst to rings 5x1

Front Squats 4x3x85%

• weighted
• bodyweight
• negative
• feet on the ground
• rest 90sec

PERFORMANCE + FITNESS
ON A 12:00 RUNNING CLOCK...
800m Run / 3 x Stairs
Immediately Into AMRAP in Time
Remaining of:
15 Med Ball Squat Cleans
20 Walking Lunges
100m Run

• RPE 8-9
• Video: https://vimeo.com/831621152?share=copy

Deadlift
5-5-5
- Keep weight light across all sets. This is a Deload Week.

Back Squat for load:
#1: 5 reps

FOR TIME
9-7-5-15-12-9
Front Squat @52/35kg
Bar Facing Burpee

Timecap: 12 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Roll Quads
1:00/1:00 Roll Pecs
10 Alt. 90-90 Hip Rotations
-Rest as Needed btw Sets