EMOM 12:

Even: 5 Push Press 80% 1 RM
Odd: 10 Toes to Rings

Teams of 3-4

15min ON/3min OFF
Max Calories

A) A Rower and a Bike

B) A Ski and a Bike

Take a heavy weight and go for max reps. Choose the weight so that you cant go beyond 8 reps. Then use Epley formula to calculate your relative max for the back squat:

EPLEY FORMULA

(weight x reps x 0.0333) + weight
= Relative max for back squat

For example:
Ripped Rick squats 135kg for 4 reps.

135 x 4 x 0.0333 = 17.999
= 135 + 17.999
= 152.99 = 153.

The estimated back squat 1 rep max for Ripped Rick is 153kg.

This weight will be used to calculate weights for back squat sets, so take note of it.

3 rounds:
40-70 DU
5+5 DB Snatch
5+5 DB Windmill video

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5+5+5 Wall Squat video and 5-10 Down Dog to Cobra video

• @68% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than before)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

CONDITIONING

2-4 rounds, rest as needed between

1) 20m+20m Single Arm Farmers Carry
2) 7+7 KB C&J (from hang)
3) 10m Backwards Prowler Pull (no rope, just grab the handles and walk backwards)

RPE 4 to 4+

6x Every 2,5min:

1 Squat Clean + 2 Hang Power Clean + 3 Split Jerk + 2 Front Squat

60-70% 1 RM Split Jerk

For time:

21-15-9

Squat Cleans 42,5/ 60kg

(Ring) Dips

.

TC: 10min

Heavy Sets:

6x2 Split Jerk

2 Split Jerk (3s. Pause in receving position)

50% 1 RM