Optional Accessory:

4 rounds: 20sec ON, 40sec OFF

1) Wall Facing Shoulder Taps
2) Rower Pike-Up
3) Hollow Hold (weighted)
4) GHD Hip Extension Hold

Warm up(0:00-8:00)
1:00 min slow row
1:00 min active spiderman

:45 sec moderate row
:45 sec down dog w/foot pedal

:30 sec faster row
:30 sec active dive bombers

"Dumbbell warm up"

(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(8:00-10:00)
Chest stretch-:30 sec per
Pigeon pose-1:00 min per

Skills/teach(10:00-25:00)
Row
Full range of motion
Quick handle

Prep: 0:30 sec row feet on top of straps to find ideal row position.

Farmers carry-
Find a weight that you can do with one to two stops max

Prep: 30m farmers carry

Lunge
Step forward
Knee behind toe
Chest high

Prep: 10 walking lunge

Run through(25:00-30:00)
100m row
15m farmers
15m lunge

Metcon(30:00-60:00)
“Catch Fire”

3 Rounds For Time:

1,000 Meter Row

200 Meter Farmers Carry (50’s/35’s)

100′ Walking Lunge

Opt(12)
5x2 bench or strict press
800m walk, 800m run
5x3 strict toe to bar or 5x5 ghdsu for quality

Finisher
30 scap push ups
15 side plank punch thru
100 bicycles
2 min hamstring stretch

3 rounds, rest as needed:

10 Plate Sit-Up (feet anchored)
5-10 Strict TTB

5 Squat Cleans @ 65% + 1 Split Jerk
10 Toes To Bars
30 Double Unders

Kottikärryt 3 kierrosta (1 kierros molemmista jaloista kiinni, 1 kierros vasemmasta jalasta kiinni, 1 kierros oikeasta jalasta kiinni)
Dead Row 4x6
Maastaveto 2x8x75%
Kahvakuulasoutu vuorotahtiin 4x12-20
Yhden käden punnerrus käsipainolla 3x8-15 / käsi

• 8 Min EMOM of:
BB Squat Snatch + Hang Squat Snatch
85-90% 2RM
Le percentuali sono riferite al 2RM di Squat Snatch precedente.

• 2-…-2 of:
BB Squat Snatch
2RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

3 rounds :
2-3 skin the cats
5+5 plate windmill (5/10kg)
10-20 hollow rocks
rest 2-3min

Warm up(0:00-10:00)
:30 sec
Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict presses
5 stiff leg deadlift
5 front squat

Skill/Teach(15:00-25:00)
Deadlift
Shins vertical
Press through the floor

Movement prep:
With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee) 
5 Full Deadlifts

Bike
Seat
Knees in

Abmat sit-ups
Range of motion
Arms-use for momentum

Weightlifting(25:00-40:00)
Deadlift
Build to a heavy set of 5

Run through(40:00-45:00)
Each Athlete
5 Deadlifts 
10 Sit-ups 
5 Calorie Bike

Metcon(15)
"Flat Tire"
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155) 
20 AbMat Sit-Ups
Max Calorie Bike

Opt(12)
1000m row
1600m walk/run
5x100m hill sprint

Finisher
30 t raise
1 min hamstring stretch
60 temper tantrum
1 mim cobra

5 Rounds For Time

20 KB Swings
30 Floor Presses (KB+KB)
40 Sit-Ups
50 Air Squats
3 min Rest

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• Half the reps if doing a Deload + finish the workout with 10-15 min Mobility instead.
• scale up to Pullups + Pushups if it is doable.