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.

Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts + 5 muscle snatch
10-15 v-ups
5/5 lateral box step up + 5 box jump, step down

Strenght
Deadlift 10-8 and 3x6reps@55-60-70-75-80% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
16 min amrap @treshold pace
4 wall walks
4 power snatch @60% of 1rm
12 pistol squats/weighted step back lunges
12 toes to bars / kte / v-ups

EMOM x 8 MINUTES
MIN 1 - 1 Rope Climb or 3 Strict Knees to Elbow
MIN 2 - 10 Alt. Back Rack Lunges
- Start with an Empty Bar and Build to Workout Weight.

RX
4 ROUNDS FOR TIME
400m Run / 500m row/ski/1000m bike
15 Power Snatches (43/30kg)

SCALED
4 ROUNDS FOR TIME
300m Run /400m row/ski/800m bike
15 Power Snatches (Light)
RPE 8
Timecap: 16:00

Emom 30

1) 10-20 Seinäpalloa
2) 1-10 Leukaa/ C2B/MU
3) 30s Tuplia tai sinkkuja

RX
FOR TIME
100 Front Squat (52/35kg)
150/125 Cal Row/Bike/Ski
300 Double Unders
Partition reps and movements in any order to complete all work.

SCALED
FOR TIME
100 Front Squat (Light)
125/100 Cal Row/Bike/Ski
400 Single Unders
Partition reps and movements in any order to complete all work.
Timecap: 25:00
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Jog (Nasal Breathing Only)
-Rest as Needed b/t Sets-

hs hold practice

---

for quality ~25min
1) 10-30s hs hold
2) 10-20 banded pull apart
3) 10+10 Db row
4) 5+5 windmill
5) 10-20cal machine

AMRAP 15

Max Reps Bench Press @ 70% BW ( when fresh 10+ )
30 Air Squats
8 Line Over Burpees

IGYG

Score : Total receptions of Bench Press