A)
For warm-up
4 x 10/arm Staggered Stance KB Swings; rest :45
- Build weight each set if possible

B) DB Death March
3 x 16 reps total: rest 1:30

For quality
Buy in: 100 Double Unders
then,
3 Rounds:
25 Hand Release Push-ups
10 Pull-ups (strict, butterfly, kip, or partner assisted)
then,
Cash out: 10 total Turkish Get-Up

Goal: Sustainable effort breaking sets as needed
Rx+: 3-8 Ring Muscle-ups for Pull-ups

Timecap: 15 mins

Extra:
Banded Facepull-apart: 3 x 20-25. Rest 60s

in 15 min find your 1 RTM

mark 3 of the heaviest lifts.
make sure there is ZERO "ego lifts"

Emom10:
A) amrap row
B) amrap air squat

Result: total reps + cals

WOD: work 45s per minute
EASY: work 30s per minute

Triset x 3 rounds

Single Leg Landmine RDL x 8 each.
Rest 60s
Single Arm Upright Row x 8-10 each.
Rest 60s
Pallof Press x 10 each.
Rest 60s

Pick a machine: Bike, Row or Ski

4 x 2:00 work, Rest 1:00
+
Bonus round: 2:00 with screen covered and try to match the same result as the first 4 reps!

• Repeat from 6/11/2022. You can change machine or keep the same and aim for a slight improvement.

Focus;
- Maintain pace evenly across each of the first 4 intervals, use the screen to guide you
- Rhythm with breathing
- Feel the pace and effort to maintain that pace
- Final rep go for the same feel and hit the same score!

10-10-8-8-6-6-4-4-2-2 Power Snatches
Complete sets every 1:30

• Start at 50% of your 1RM power snatch and add weight each round.
• Unbroken reps
• Focus on barbell cycling efficiency, breathing, and standing reps to full extension.

AMRAP 10:
20/16cal Row
20 DB Hang Power Cleans 20/15kg
20 Abmat Sit-ups
- Hang cleans, switch hands every 5 reps

Barbell Cycling

6x 2min on, 90s off, alternating A&B

A)
5 front squat @42.5/30kg
5 sumodeadlift hihg pull @42.5/30kg
5 lateral burpees over bar

B)
5 thruster @42.5/30kg
5 power clean @42.5/30kg
5 bar facing burpees

🐁🐀🐰🐀🐁🐰