2 rounds

In 4 min
500/450m row
AMRAP: 3-6-9-12...
Toes to bar
Wall ball 20/14

2min rest

In 4 min
8 box jump over 60/50
16 DB snatch 22,5/15

2min rest

front squat

5-3-1-8

(1-3reps in tank)

3 SETS
1:30 Row/Bike/Ski/Run
8/8 DBL DB Single Leg RDL
25 Banded Lat Push-Downs
1:30 Row/Bike/Ski/Run
12/12 Single Arm Supported DB Row
25 Banded Hammer Curls
-1:00 Walking Rest b/t Sets-

RPE 5

RX
"DEVIL ON MY SHOULDERS"*
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees
Timecap: 15 mins

SCALED
FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Alt. Deadbugs w/:02 Pause
MIN 2 - :45 Alt. Banded Crossbody Pull Aparts*
MIN 3 - :45 Child's Pose
*Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.

WARM-UP

3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



Every minute on the minute for 10:00 minutes of:
2 Snatches @ 70%
2-3s pause at catch on the first snatch.

Snatch grip deadlift,
4 x 4 (moderate)

---



CLEAN AND JERK

6 Sets of (2+2) @ 65%
2 Cleans & 2 Jerks
- Rest 1-2 min between sets.
- Deadstop cleans: no tng. "

---

STRENGTH:

Push press,
3 x 5 @ 60%



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ACCESSORY

Seated shoulder press with dual dumbbells,
3 x 10 (moderate)

Bilateral bent over row with dumbbells,
3 x 10 (moderate)

Romanian deadlifts with dumbbells,
3 x 10 (moderate)

Meadow raise,
3 x 6 (easy)

Plank hold,
4 x 1:00 min.

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CONDITIONING:

For time:
9-7-5 reps of
Calories Echo bike
Thrusters
Bar facing burpees

Rest 2:00 minutes

9-7-5 reps of
Calories Echo bike
Thrusters
Bar facing burpees

Choose a light to moderate weight

Amrap 45

Min: 0-9 - *
9-18 - Calories
18-27 - *
27-36 - Calories
36-45 - *

*= Amrap
30 burpees
30 wallballs
30 box jump
30 kb swings
30 sit-ups

!! Continue the Amrap where you stopped

PERFORMANCE
EMOM x 16 MINUTES
MIN 1&2 - 25/20 Cal Bike/Row
MIN 3 - :45 Max Ski Erg Cals or Russian Swings @ 32/24kg
MIN 4 - :45 Plank Hold

---

FITNESS
EMOM x 16 MINUTES
MIN 1&2 - 20/15 Cal Bike
MIN 3 - :45 Max Ski Erg Cals or Russian Swings @ heavyish
MIN 4 - :45 Plank Hold

• RPE 6

PERFORMANCE
"DAD DAYS OF SUMMER"
5 ROUNDS FOR TIME
15 Box Jumps @60/50cm
10 Hang Power Snatch @52.5/35kg
5 Overhead Squats

---

FITNESS
"DAD DAYS OF SUMMER (F)"
5 ROUNDS FOR TIME
15 Box Jumps @low
10 Hang Power Snatch @ light
5 Back Squat @ same weight

• RPE 8
• Video: https://vimeo.com/833576248?share=copy

RX
EMOM x 7 MINUTES*
1 Kip Swing + 1 Hips to bar + 1 Ring Muscle-Up
*Option to perform ring variation for all.

SCALED
EMOM x 7 MINUTES
1 Dynamic Kip Swing + 1 Pull-Up Attempt + 1 Pull-Up or Chest to Bar Attempt