Optional Accessory
CONDITIONING

For time:
1000m C2 Bike or 30/22cal Airbike
9 Bar MU or Jumping Bar MU
750m C2 Bike or 22/16cal Airbike
7 Bar MU or Jumping Bar MU
500m C2 Bike or 14/10cal Airbike
5 Bar MU or Jumping Bar MU

RPE 3-4, not all out

Tailoring Options:
C2 Bike/Airbike→ Row 500/400m-350/250m-250/200m

3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed
Then,
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

(A)
"Cardio town"
Ski,Bike,Row,Bike
2 person working at a time for max calories
**
(B)
"Snatch off"
Power snatch 40/25
Dumbbell snatch 20/15
2 person working at a time for max reps
**
(C)
"Body count"
10 HR push ups
20 Abmat sit ups
30 Air squats
1 person working at a time for max reps
**
(D)
"Bar&Bell"
Power cleans 40/25
Russian swings 32/24
2 person working at a time for max reps
**
(E)
"Core&Lungs"
10 Burpee box jumps
20 T2B
1 person working at a time for max reps

One minute rest between the stations

AMRAP 30:00 with a partner:
50 Wall balls @20/14
50 Calorie Row
40 Anchored Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Barbell Rows @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @61/51cm
10 Burpee Box Jumps @61/51cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring Muscle-ups in place of 10 Box Jump Overs

20min Bar MU/ Kipping C2B/ Kipping PU

.

4 ROUNDS:

2-5 Srict C2B

2-5 Strict dip (over a bar)

Rest as needed between the movements (30-60s)

5 Rounds:

1 Min Row

1 Min Burbees

1 Min Run

1 Min Box Jumps/steps overs

1 Min DU/ SU

1 Min Rest

.

10s between the movements

Power Snatch + Squat Snatch. Drop and Go.

Every 60-90sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

3 rounds:
20-40 DU
10m+10m Single Arm DB Overhead Walk
5+5 Single Arm DB Hang Squat Clean
7+7 Single Arm Ring Row

---

5+5+5 Wall Squat video + Handstand Shoulder Opener video

B.
Power clean:
5x3
@70-85%
Rest 2-3min.

EMOM 9
1. One Arm Push Press DB/KB
2. One Arm Ring Row
3. Rest