10 Rounds (5 of each)
45sec work / 15sec rest
Wall Ball Shots
Box Step Up (High box, so the crease of your hip is below parallel)

100 Hollow Rocks for time

deadlift 5x6

3 rounds for reps of

• 1min Wallball 9kg/6kg
• 1min Sumo deadlift high pull 35kg/25kg
• 1min Box jump 50cm
• 1min Push press 35kg/25kg
• 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.

For time
10 burpees
10 burpees, 25 push-ups,
10 burpees, 25 push-ups, 50 lunges
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups , 150 air squats

TC 40min

After ZT: easy pace cooldown on the machine you prefer the least.

“KB Via Dolorosa”

30min EMOM:

1) 10 KBS, American
2) 10 Single Arm KBS, Russian L
3) 10 Single Arm KBS, Russian R
4) 10 Goblet Squat
5) 10 Single Arm Jerk L
6) 10 Single Arm Jerk R
7) 10 Suitcase Lunge L
8) 10 Suitcase Lunge R
9) 10 Single Arm Thruster L
10) 10 Single Arm Thruster R
11) 10 KB Deadlift
12) 10 C&J L
13) 10 C&J R
14) Snatch L
15) Snatch R

After minute 15 the set starts from the top again.

Use different loading on the second round if you started too light/heavy. This is not all out effort, but it can be demanding. Scale if needed.

5 x 6 narrow grip bench press

• leave 2 reps in the tank
• rest 3 minutes between sets

2 RM back Squat

In 5-7 sets build to a true 2 Rep Max.
Rest as needed between sets.
Lift in pairs!

5 x 2 Tall snatch

Back Squat 5x3

Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)