Warm up hips and joints and get the body moving before this warm-up cardio piece.

On the rower, perform

• 50 Cal @ 900 - 1000 Cal/hr
• 40 Cal @ 1000 - 1100 Cal/hr
• 30 Cal @ 1100 - 1200 Cal/hr
• 20 Cal @ 1200 - 1300 Cal/hr
• 10 cal @ all out

Spend 1-2 minutes between sets doing stretches/mobility etc

EMOM x10

1) 5-15 push up
2) 10-15 ring row

AMRAP 14 IGYG

10 Deadlift 80/60kg
15 Wallball Shots 20/14p
1 Rope Climb

Warm up: 2-3 rounds
20 jumping jack
5 inch worm + push up
20-40s plank hold
*
8-10emom
1) 3-10 push up
*
For time
120 jumping jack
60 mountain climber
40 split jump
20 push up

On the minute for 12min
1. KB goblet side squat
2. Calf raises
3. Plank hold
4. Rest

*45s work on the minutes

With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans @ 70/47kg or Moderate for quick singles.
Split work as you wish.

EVERY 1:30 x 6 SETS
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

• Start Light-Moderate and build to Moderate-Heavy.
• RPE 7

FEELING FRIDA (PERFORMANCE)

EVERY 2:00 x 6 SETS
60 Double Unders
One Unbroken Set Shoulder to Overhead*
-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options.
10 Reps (60/42,5kg)
8 Reps (75/52,5kg)
6 Reps (85/60kg)

---

FEELING FRIDA (FITNESS)

EVERY 2:00 x 6 SETS
100 Single Unders
One Unbroken Set Shoulder to Overhead*
-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options.
10 Reps (light)
8 Reps (moderate)
6 Reps (challenging)

• RPE 9
• Video https://vimeo.com/924883451?share=copy

Power snatch 8x3

Perform 5 rounds for reps

Place a 9kg wallball between your legs and perform as many strict pullups as possible. When you cant do any more, drop the ball and continue straight into performing as many strict pullups as possible. Do not let go of the bar when dropping the ball.

Score is total amount of pullups.