4x4 weighted dips

2R:
2 min AMRAP - 5 burpees + 7 JPU
2 min rest
2 min AMRAP - 5 pushups + 7 DL@50%
2 min rest
2 min AMRAP - 5 DU + 7 situps
2 min rest
2 min AMRAP - 5 WB + 7 RKBS
2 min rest
2 min AMRAP - 5 BJ + 7 PP 30/20 kg
5 min rest

• 10cm lift off, then 1sec pause and explosive pull.
• 75-90%, 2reps in the tank
• 2-4min Rest

5 Deadlifts 100/70kg + Burpees

Athlete will complete 5 Deadlifts at the beginning of each minute and use any remaining time to complete as many Burpees as possible. Score is total Burpees.

Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters 30/20kg

*Complete Full Rounds Before Switching

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 5+5 Lying Shoulder Circles video
2) 10-20 Landmine Twist

RPE 3-4

• Find days max:
  1 squat snatch + 1 hang squat snatch

• Additional 3 sets with 75-85% of days max

45s. Row / Ab - Spider lunge + twist
45s. Row / Ab - Up & down dog
45s. Row / Ab - Cossack squat
45s. Row / Ab - Glute bridge

Mobility:
- Couch stretch
- Pigeon stretch
- hamstrings
- Ankles
- Shoulders

30/22cal Row
25 Split Jump
20 KBS
15 Wallball
10 Strict Pull-Up/Ring Row
5 Burpee

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Perfect Stretch video

Clean EMOM

EMOM for 10 minutes of:

2 squat cleans