Warm Up
2 rounds
1.5 min cardio
5/5 plate halos @10/15kg
10 gtoh @10/15kg
5 inch worm
10 ring row

Strenght

Close Grip Bench Press
1x10 reps @50%
1x8 reps @58%
2x8 reps @65%
rest 2-2.5 min bwn sets
Strict Chin Ups
emom 5 : 5-8 reps

Metcon
For time with partner
50-40-30 calories of Rowing or Ski / 40-32-24 calories air bike or run
Perform 20 power clean&Jerks @35/50kg after each set of cardio work.
(scale max 60% of 1rm power clean&jerk)
you go, I go!

Partner WOD

4x
9min ON/3min OFF

A) AMRAP of
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

B) AMRAP of
10 Pullups
20 Pushups
30 Situps
40 Squats

C) Max Calories Row
, but every 40 Cal --> 10 Burpee over Rower

D) AMRAP of
30 KB Swings 24/16kg
30 Toes-to-bar
30 DB Hang Clean & Jerk 22,5/15kg

Daily Heavy OHS x 5

Simple Arnold’s Six

KB Goblet Squat 4 x 10-12

Push-Ups 4 x Max reps (hit 1st set ~12-20 reps)

Ring Row 3 x Max reps (hit 1st set more than 10 reps)

DB Curl to Press 4 x 12-15

Abmat Sit-Up 4 x 20-25 (rest 1min)

make all sets for 1 movement, then move to next movement

Rest 1:30min between set/movement

Rest day - what did you do?

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 goblet squats
then short barbell warm up for todays liftings

Strenght (total time 30 minutes)
Emom 8
1 power snatch +1 squat snatch @70-75%
3 min rest
Emom 8
power clean + push jerk @70-75% (sharp) of 1rm power clean&jerk
3 min rest
Every 30s for 8 mins (16 reps)
1 deadlift @65-70%

Accessory Work
3x20 landmine twists @5/10kg + 30/30s suitcase carrying
rest 1-2 min / alt time with partner full round

"Elizabeth"

21-15-9 reps for time
Clean 60/42,5
Ring dip

1) Shoulder press 4x1x90%
2) Negative HSPU 4x5 (5-10s down)

Teams of 5 persons

The goal is to get 500 Calories on each machine before time cap (33 minutes)

A. SkiErg
B. Echo Bike
C. Row
D. BikeErg
E. Rest

Swap station every 20...25/15...20 cal on the first machine in the line (starts with SkiErg), until time cap of 33 minutes or all machines have reached 500 Calories.

• 10-15 minutes of footwork with pvc and barbell.
• Basics of split jerk (dropping under the bar, using the whip).
• 15-20 minutes of split jerks. Do not exceed 70% of 1 rep max.