EMOM x 12:00
Minute 1: 30s Max Double KB Cleans @24/16
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups

• Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
• RX+: @28/20kg, Strict Handstand Push-ups

IN TEAMS OF 2.
AMRAP x 24 MINUTES
40/30 Cal Bike/Row/Ski
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (one DB, held however)
100m Synchro DB Suitcase Carry

*Synchro work done together, other stuff split as needed.

EMOM x 21 MINUTES
MIN 1 - 50 Double Unders*
MIN 2 - 16 Alt. DB Goblet Lunge (Heavy)
MN 3 - :50 Rope Climbs

*Option to increase by 5 each round if strong with DUs. Scale is single unders today.

Video for the day: https://vimeo.com/778581551

OPTIONAL FINISHER
2-3 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press
-Rest as Needed b/t Sets-

https://youthsportstrainer.com/single-dumbbell-floor-press-with-core-bracing/

PARTNER FINISHER
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.
Static Holds:
Curls = Overhead Plate Hold
Front Raises = Plate Gun Hold,
Flutter Kicks = Plank Hold.

Reverse Plank: 4 x 20s on 10s off.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

IN TEAMS OF 2
FOR TIME
600m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / Ring Rows
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / Ring Rows
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / Ring Rows

• P1 & P2 will both complete the KB Suitcase Carries together. Other movements split as you wish

Zottaman Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

9 x 4min ON, 1 min OFF.
Alternate between a, b and c.

A) 250m Row
+ amrap of
12 Abmat sit-up
6 WB 9/6 kg

B) 60 DU's
+ amrap of
12 DB snatch 30/20kg (6+6 alternating)
6 T2B

C) 15cal Assault bike
+ amrap of
12 Box over jumps 60/50cm
6 Pull-ups

A,
In 15 mins
Find 1RM of :
Hang Squat clean
- high, mid or Regular is also allowed
- Rest 2-3 mins btw Heavy sets
- Build up in about 5-6 sets

B,
Amrap 14 mins
10 lateral Burpees over the bar
1 round of “Macho Man”
10 lateral Burpees over the bar
2 rounds of “Macho Man”
10 lateral Burpees over the bar
3 rounds of “Macho Man”
10 lateral Burpees over the bar
4 rounds of “Macho Man”
10 lateral Burpees over the bar
5 rounds of “Macho Man”
.
.
.
Weight @60/43kg
Goal : set of 5 or more!
“Macho Man”
3 Power Clean
3 Front Squat
3 Push Jerk