1 HPC ->PC

30 min AMRAP

10 Single arm DB Devil’s press 20-22,5 kg / 15-16kg
20 Box jump overs 24/20cm
30 cal Row

Go FASTER each round!

AMRAP 30 mins
500 m row
50 KB USA swing @24/16kg
400 m row
40 wall ball @9/6kg
300 m row
30 Alternating Dumbell Snatch @22,5/15kg
200 m row
20 burpee pull up / target burpee
100 m row
10 m/arm DB OH walking lunge @22,5/15kg
Goal: 2+ rounds

Shoulder press

E3MOM 5x7 shoulder press
(every 3 min)

Round 1.
27cal Row
21 Bench presses 70/50kg
21cal Row
15 Bench presses
15cal Row
9 Bench presses
9cal Row

Round 2.
Same calories
15-12-9 Bench presses 80/55kg

Round 3.
Same calories
12-9-6 Bench presses 90/62kg

REST 1:1 btw rounds

3 rounds for time:
500/400m Row
10 Push presses 60/42kg

TC 10min

• @65-70% of days heavy

In 20min, work up to a heavy single.

For time:
100 Goblet Squats @32/24kg
*Every minute on the minute complete: 30 Double Unders

Timecap: 10 mins
Start with the Double Unders!

AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

EMOM x8:
1.) Row / Air bike
2.) 8-12 Air squat + 6-8 Push up
3.) 6-8 Good mornings + 6-8 Reverse Lunges
4.) 6-8 Ring row + 10-15 Hollow rocks

Mobility:
- Lunge complex
- Couch stretch
- Pigeon
- Ankles