1500/1250m Row
30 Deadlifts
45 Bar Facing Burpees

(Time cap: 12min.)

Rx: 100/70kg
Masters: 85/55kg
Scaled: 70/45kg

With a Partner

6x6 min AMRAPs (2min rest)

A) 30 Burpees
30 KD/DB Thrusters

B) 30 Cal.
30 Toes-to-bar

C) 30 DB Snatches
30 Box Jump Overs

D) 30 Cal.
30 Pullups

E) 30 Wall Balls
30 MB Situps

F) 30 Cal
30 KB Swings

Mary Progression 3.
AMRAP 12, YGIG

10 Handstand Pushups
10 Pistols (Alternating)
10 Pullups

100 singles
100 DUs
500m row
20 cal AB

Tempo Front squat
3-3-3-3-3
- 5 sec down , fast up
- add weight each set
- pratice breathing under tension
- focus on good posture

5min Dynamic Mob.

10 Slow AirSquats
10 Lying pass overs w/ stick
10 Ohs w/ stick

Technique 10min

Turkish Get-Up

EMOM 35 (30-40 sec work)

1. 1-2 Turkish Get-Up (each side)
2. 30-40 sec High Plank
3. 8-12 Goblet Squats
4. 10-12 U.S Swing
5. Rest

Metcon (reps)

With partner, AMRAP in 30 minutes of:

400m run (each)
15 Weighted box step-overs (each)
500m row (each)
15 Devil’s press (each)

*Men use 20kg DB’s & 24” box, women use 10kg DB’s & 20” box

*Partner 1 runs 400m and then partner 2 runs 400m. After the running section is complete, partner 1 does 15 weighted box step-overs and partner 2 follows etc..

4 rounds
1 deadlift 1,5x BW
10 russian twists 24kg/16kg
10 kb swings 24kg/16kg
10 kb snatches 24kg/16kg

AMRAP 25:00 with a partner:
1000m Row
30 Kipping Pull-ups
30 Overhead Squats @42.5/30kg

• Goal: Split work in half with your partner and sustain 75% effort
• OHS should be light!
• Rx+: C2B Pull-ups

CONDITIONING

8 rounds for time:

4 DB Thruster @22,5/15kg
8 C2B
32 DU

Overall RPE 4 to 5

Target <12min

Tailoring Options:
Thruster→ decrease loading
C2B→ Pull-Up
DU→ decrease rep scheme or single unders