Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

In teams of 3 for 20 min, 2 stations:
1) Run 300 m
2) Pull ups
- One athlete runs, 2 work on the pull ups.

-2 min rest-

In teams of 3 for 20 min, 2 stations:
1) 500 m Row
2) Turkish get ups
- One athlete rows, 2 work on the TGU.

Strength

(20min)

Maximal effort upper body
(press)
1-1-1-1-1-1-MR@ 70%
*submax pull ups between sets

WOD

12min EMOM

ODD: Strict HSPU
EVEN: 5 double kb clean + 5 double kb front squat

use a weight for the KBs which is challenging however allows the work to be done in 30sec, chose a number for the HSPUs which you can maintain for all 6 rounds, the goal here is consistency. Scale the HSPUs to pike push-ups

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 plyo
8 deadlift
6 hang clean
4 ring rows/pull-ups

Metcon/*Rx(18)
buy in
30 cal row buy in
then
5rds
6 cleans 155/95-*225/115
12 pull ups(mod as needed)
18 abmat sit-ups(chest to knee)
then
30 cal row cash out

@26:00 min
Touch and go deadlifts
keep form tight and climb to a hvy triple

@40:00-benchmark
max rep unbroken ring row/pull ups/c2b/*bmu(choose the movement that best fit your skill level).

@45:00
30 big arm circles
30 w-raise
2 min lax ball smash
100 temp tantrum
2 min hamstring stretch

Barbell Cycling - TnG Cleans

3 rounds, go every 2 mins

5-7 TnG Power clean
5-7 TnG Hang clean
5-7 TnG Squat clean

Aim for 50-60 % 1RM clean, build up if needed

---

1st cycle: all 5's
2nd cycle: all 6's
3rd cycle: all 7's

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 plyo
8 good mornings
8 walkouts

Metcon/*Rx(16)
Amrap 16
5 snatch 75/55-*105/75
7 burpees
100m run

@22:00
5x1 snatch....form first. Work up to a moderate weight with good form(15)

@38:00
Row benchmark-max cals in 2 minutes.

@42:00
Finisher
30 t raise
1 min s/a para stretch
low back smash
60 knee tap crunch
2 min hamstring stretch

8min AMRAP:

2 Rope Climb
2-4-6… Squat Clean 80/55kg

Increase 2 squat cleans each round. 2 Rope climbs every round.

RPE 3-4

Rest 4min

8min AMRAP:

10/7 cal Row
8 Burpee over Rower

RPE 3-4

Scale if needed

Rest 4min

8min AMRAP:

15/10 cal Airbike
10 Power Snatch 40/30kg

RPE 3-4

Tabata of your choice.

20sec ON, 10sec OFF for 8 rounds (total time 3min 50sec).

RPE 3-5, go by feel

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 plyo
8 goodmornings
6 kbs
4 deadlifts
2 cleans

Metcon/*Rx(20)
21-18-15
kbs 53/35-35/20
du's

15-12-9
deadlift 135/85-*185/105
200m run

9-6-3
clean 155/95-*205/115
100m run

@25:00
5x1 sumo deadlift-climb(15)

Finisher
2 min hamstring stretch
30 w raise w/5sec hold
1 min s/a para stretch
50 dbl crunch w/leg ext
50 cross crunch

12 min AMRAP

5 front squats (60 % of 1 RM, clean from the floor)
7 bar over burpees
9 cal row