For time:
1.6 km Row
10 Rope Climbs
50 Clean and Jerks (60/40)

For 40 minutes in teams of 4:
1. 50 m sled push (light)
2. Row for meters
3. Front leaning rest on rings or plank hold
4. 16 prisoner tall kneeling to standing (8 per leg)

One member per a station. Rotate stations when team member 1 and 4 have completed their work.

3 rds for pump:

A.) Floor press 8 reps
rest 15 sec
max reps banded triceps
rest 1 min

B.) Bicep curls with barbell 8 reps
rest 15 sec
max reps banded biceps
rest 1 min

C.) Barbell bent over row 8 reps
rest 15 sec
max reps ring row
rest 1 min

Deadlift pyramid
1 to 10 to 1 reps
Rest 20 sec between sets

4 rounds
weight 45kg/30kg
8 SDLHPs
8 OHS
16 lunges alternating

3x AMRAP 7 (rest 3min)

A) 60/45 Cal. Row
+
AMRAP in the remaining time of:
15 Wall Balls
10 Toes-to-bar

B) 20/15 Cal. Ski/Bike
20 KB Swings 24/16kg
20 Goblet Squats

C) 12 DB Snatches 22,5/15kg
10m Walking Lunges with DB
6 Burpee over DB
10m Walking Lunges with DB

Warm up(0:00-10:00)
1:00 min row
then
10 warrior squats followed by:

10 dive bombers
10 air squats

10 walking samson
10 air squats

10 knuckle draggers
10 air squats

Barbell Warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min pigeon pose per

Pointers/Teach(15:00-20:00)
Row-quick handle return, full range of motion, finish at 11 o'clock position

Thruster-below parallel, full r.o.m

Metcon(15)
“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

*sub dumbbells if you do not want to use barbell.

Opt(12)
Week 4 back squat-deload-pull chart

1600m walk/run

Iso-core
3 giant sets
10 push up w/db row
10 db curls
10 tricep overhead ext
10 floor wipers
10 ghdsu or sit ups
-Rest as needed between rounds

3x8 hip extension

Finisher
30 band pull aparts
60 cross crunch
1:00 min quad stretch

”Man Maker”
For time:
30 Man Makers (22,5, 15kg)
12:00 Cap

1a) HSPU: 5 x 5-7. Rest 45s.
Options: Strict + Deficit, Strict, Strict with 1-3 pads, Push-up variation
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

EMOM 5:00
2 Jerks @70%

EMOM 5:00
2 Jerks @75%

Split Jerk or Push Jerk, your choice