5 rounds
200m row
10 rower over burpees

Unilateral upper-body strength

4 rounds of:

8/8 1-arm DB press (HEAVY)
8/8 1-arm row with KB/DB (HEAVY)

AMRAP 20:00 with a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch @42.5/30kg

• Goal: Have fun & work with someone. Barbell loading should be light.
• One person works - split evenly

3 rounds of
20 wall ball
15 pull up
10 hang power clean 60/40
-5 min rest-
21-15-9
box jump
HSPU
T2B
-5 min rest-
ISABEL
30 squat snatch 60/40

Add 5kg every week. 1X20 touch&go, 3x10 with fast reset on bottom

AMRAP 12
12 Wall Balls
12 Abmat Situps
12 Ring Rows
12 Wall Ball Overhead Situps

Deficit Pushups
3x12, Tempo 3010, Rest 90s

"Airplane Mode"
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (20/14)

Kilos: 9/6

Mary Progression 1.
EMOM 9

1. 6 Handstand Pushups
2. 12 Pistols (Alternating)
3. 6 Pullups

Core Complex
EMOM 6, 35s On/25s Off
1. Reverse Plank
2. Superman Rock
3. Pike Pulses