Shoulder Press
3x6r @ 72%
Rest as needed.

Optional Accessory
STRENGTH

4 rounds, rest as needed between

1) 6 Bench Press
2) 10 Pendley Row

RPE 4 to 4+

Back Squat
3-3-3-3-3-3 (tempo 3 3 X 0)
NO maxing out! Focus on form and breathing

Tabata Hollow Body Holds

With pair:
1min On / 30s. Off
1. Air bike
2. Tyre flip
3. Hammer strike
4. Rope climb
5. Push sled
6. Sand back / KB's carry

Partner WOD

For time:
150 Cal. Bike/Ski/Row
100 Wall Balls
75 Deadlifts 100/70kg
100 Bar Facing Burpees
150 Cal. Bike/Ski/Row

EMOM 20
• 5-8 Strict Pullups
• 6-10 T&G Power Cleans, 50-60% of 1RM
• 6-12 Toes-to-bar
• 6-8 Shoulder-to-overhead (same weights as in PC)
• 30-50 Double Unders

4 rounds
12 back squats 80kg/55kg
1. 15 cal airbike
2. 15 cal row

5 rounds: 30sec ON, 30sec OFF

1) Slamball Ground to Shoulder
2) KB Front Rack Box Step-Up
3) DU

RPE 3

Choose the loading and rep scheme to stay in RPE 3. This is a trap if you go too hard :)

12 min EMOM
4 cleans + 3 fornt squats 80kg/55kg
goal is to complete every round as RX´d if you can do it add 5kg/3kg

30 x DU
4 x Power Clean
3 x Front Squat
2 x S2OH
80/60kg