3-5 rounds, rest as needed

1) 5-15 GHD Hip extension, TEMPO 5033 (5sec down, start a new rep immediately, 3sec up, 3sec hold)
2) 6+6 Barbell Reverse Lunge
3)10 Prone Double KB Row

RPE 4

E5MOM for 60min, 3 full rounds

1) Row (5min)
2) AMRAP of Cindy (5min)
3) Airbike (5min)
4) AMRAP of (5min)
12 Power Snatch 40/30kg
12 Burpee
12 Power Clean
12 TTB

RPE 3

Keep the RPE at 3, brake the sets and reps. 3 full rounds, scale if needed

Cindy is:

5 Pull-Up
10 Push-Up
15 Air Squat

On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

4 rounds
10 HSPUs
12 pistols
4 Bar MUs

C&J

5-7 reps, rest as needed

RPE 3-4

3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

AMRAP 25:00 w. a partner:
100 Double Unders
75 Calorie Row/Ski (Bike 55 Cals)
50 Alt. DB Snatch (50, 35)
*One athlete works at a time. Split as needed.

• Don't stress the score today, move well, sweat and enjoy!

70 wall balls 9kg/6kg
50 hang cleans 65kg/45kg
1km row

Movement Prep
10 min

Strength:
if exercise isn’t available to track, focus more on quality of the movement
25 min
4 min round
Bulgarian 4x11/
DBL KB pendlay Row 4x11 (do this continuously, tap and go
Deadbug DB Alt. Chest press (from floor) 4x11/

SprinterBalls

Have all the balls everywhere with different weights

Every 45s on the 45s

Set the clock to 45s on 45r

Row, Ski, Run

Goal : Try to get 100m under 30s
Switch when partner finishes 100m

Wall ball - kneeling side to side slams (14/20)
Slam ball - OH slams (25/40)
Wall balls - Wall balls (14/20)
Slam ball - plank lateral inside passes (25/40)

Score : total individual amount of meters

For time with a partner:
100-80-60-40-20
Calorie Row/Ski
Walking Lunges (BW)
Hollow Rocks
*Complete 30m Bear Crawl or 15m Handstand Walk after each completed round.

• One person works. Split in half.
• 45:00 Cap
• Alternate Option Rowing = 6/5/4/3/2 x Stairs