45s. Row / Air bike

2 rds:
9 Air squat
7 Ring row
5 Push up

45s. Row / Air bike

2 rds:
9 Deadlift
7 Hang power clean / Power clean
5 Front squat

45s. Row / Air bike

1-2 rds:
3-5 HSPU
3-5 Pull up
3-5 Power clean
3-5 Front squat

Mobility:
- Lunge complex: 2x60s.
- Front rack: 45s.
- Shoulder pump: 2x30s.

EMOM x5: 5 Medball Clean + 5 Wallball + 5 Up&Down

Then 5 rounds:
Row 20sec with RPE4, 40sec with RPE 2

---

10m Inchworm Walk + 10m 4-Step Walk video

Conditioning WOD

3 rounds in 34 minutes. Quality only!

1) 2 minutes row
2) 2 minutes rest
3) 2 minutes wall ball over the shoulder
4) 2 minutes rest
5) 2 minutes DU
6) 2 minutes rest

A) AMRAP 12
15 Air Squats
12 Wall Balls
9 Situps
6 Pullups

Rest 3min

B) AMRAP 12
20m Single Arm Overhead Walking Lunges 22,5/15kg
16 DB Snatches
12 Box Jumps
8 Handstand Pushups

Rest 3min

C) AMRAP 12
21 KB Swings 32/24kg
15 Cal.
9 Toes-to-bar

For time with a partner:
400 Meter Farmer Carry @32/24kg
Then,
3 Rounds of:
30 Deadlifts @100/70kg
30 Goblet Squats @32/24kg
Then,
400 Meter Farmer Carry @32/24kg
*One person works - split as desired.

• 30:00 Time Cap

12x
New every 3rd minute

A) 20/15 Cal. BikeErg + 5 Burpee Broad Jumps
B) 20/15 Cal. SkiErg + 5 Target Burpees
C) 20/15 Cal. Echo Bike + 5 Burpee Box Jump Overs
D) 20/15 Cal. Row + 5 Burpee over Rower

5 rounds for max reps of:
1 minute of wall-ball shots 9/6kg
1 minute of pull ups
1 minute of kb swing 24/16kg
1 minute of HSPU
1 minute of rowing (calories)
Rest 1 minute

A.1.
60s.: Row/Ab - Spider lunge + twist
45s.: Row/Ab - Up & down dog
30s.: Row/Ab - Active shoulders

A.2.
2 rds:
10-20 DU
4-6 T2B
4-6 DB-snatch
4-6 Burpee

A.3.
Mobility:
- Couch stretch: 2x30s.
- Pigeon: 2x20s.
- Shoulder pump: 2x30s.
- Chest stretch: 2x15s.
- Lats stretch: 2x15s.

STRENGTH

3-4 rounds, rest as needed:

1) 10-15 GHD Hip Extension, with 3sec hold at the top
2) 20-30sec Banded Walk video
3) 10+10 Single Arm DB Upright Row video

RPE 3+ to 4

50 thrusters 50kg/35kg
EMOM 5 C2B