5 x 2 Min Amrap (1min rest btw)
21/15 Cal Erg
15 Push Ups
*Max rep strict pull ups rest of the time
*Goal at least 30 sec strict pull ups per round
*Scale to banded pull ups or ring rows

Power Clean + 2 Split Jerk 6 x ( 1 + 2 ) Max Speed

High Hang Squat Clean + Push Jerk, Climb In heavy ( 7 Sets )

Front Squat 3 x 2 @ 80%

10x5 Strict Pull-ups
- Rest 1:30 btw sets
- Must be unbroken sets!!! Use bands if needed.

5 Min HSPU EMOM
1 set of strict handstand push ups
*Choose reps scheme by your ability . No absolute max sets

5 MIn Toes To Bar EMOM
1 set of toes to bars Or knees to elbows or toes to bar practice
*Choose reps scheme by your ability . No absolute max sets

Partner workout; I Go, You Go

2x 1:00 ON/OFF , then
2x 0:45 ON/OFF , then
2x 0:30 ON/OFF

90 seconds rest between station

A). Echo bike
B). SkiErg
C). BikeErg

Goal is MM-pair >180 Cal, FF-pair >125Cal
One machine / pair -> Smooth and fast transitions

FOR TIME
1500m row/ski/3000m bike
30 Alt. DB Front Rack Lunges @2x20/12.5kg/ KB 2x20/12kg
100 Du/150 Su
25 burpee Pull up/ 8-12 bar muscle up
100 Du/150 Su
30 Alt. DB Front Rack Lunges
1500m row/ski/3000m bike

Timecap : 20 mins

REST 3 mins

AMRAP 6 mins
1-2-3-4-5…
Devilpress@2x20/12,5kg
V-up

3 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy” (5 pullup + 10 pushup + 15 air squat)

DELOAD WEEK

3 rounds:
6-8 strict ring dip
6-8 strict pull-up
Rest 1,5min