6x
New interval every 6th minute

20/15 Cal. Row
18/13 Cal. SkiErg or/ 15/10 Cal. Assault Bike
10 Burpee-Box Jump Overs
5-7 Sandbag over shoulder (or Heavy KB Cleans)

10 DB OH Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
10 DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
20 Weighted Sit-Ups

• 3x super sets

Rest 2:00 between sets.

3 Rounds for time:
20 Abmat SU
20 Back ext.
20 Leg raises
20 Push-ups
20 Bicycles (2=1)
1min Rest

40 abmat situps -> 30 situps
30 FS 30/20 kg
20 pushups -> box pushups
10 HSPU -> 10+10 DB/KB PP AHAFA

4 sets:
3x20m DB farmers carry @40-45% of BW / hand
Walk 3x20m unbroken and then rest 2min btw sets.
Drop the DBs after each 20m.

3x AMRAP 5:
3 One arm devils presses R
7 WB 9/6kg
3 One arm devils presses L
7 Pull-ups

Rest 5min btw amraps.
M:25-30kg
W:15-20kg

Work on: 20min.:
1 Snatch Pull
1 Low Hang squat snatch
1 Snatch balance

STRENGTH
4-5 rounds, rest as needed

1) 6+6 Front Rack Reverse Lunge
2) 3 Weighted Pull-Up
3) 6+6 Lunge Arnold Press (or lunge landmine press)

RPE 4 to 4+

Banded Triceps Complex
– Supinated grip pushdown x 90s Max Reps
– Neutral grip pushdown x 90s Max Reps
– Overhead Extension x 90s Max Reps
*Try to beat total reps from last week

5x
15 Leg lifts
10 Superman reach
8 Struddle Ups
10 Back leg lifts
20/20 Chinnies