1. Upper body act. / 2 sets
- 15 band pull aparts
- 15 hollow rocks
- 10 tall kneeling wall slides with foam roller
- 10/10 bottom up KB press @light
2. 4 sets
- 6 tall kneeling 1&1/4 DB press
- 4-6 strict HSPU
- 4-6 kipping HSPU
3. EMOM 15'
Odd: 15 Am. swings @24/16
Even: 15 wall balls
4. 3 sets
- 16 RDL @light weight
- 12 pandlay rows @same bar
- 8 ring face pulls
1. 2 sets
- 8 tempo hip thrusts @without weight
- 4/4 bulgarian split squat + jump
2. 2 sets
- 3 clean DL
- 3 high pull
- 3 high hang high pull
- 3 high hang power clean
3. Power Clean / EMOM 8'
- 2 P. Cleans @ascending, start 70%
4. Back Squat / EMOM 5'
- 2 reps @85+%
5. 4 rounds
- 12 pulls on the rower @RPE 10+ damper 10
- 6 banded broad jumps
- 6 D-ball ground to over the shoulder @heavy
- 6 burpee pull-ups
1. 3 sets
- 8/8 lateral pull downs
- 8 ring face pulls
- 8 tall kneeling triceps curls
2. 6 sets
- 6 hollow body hold + DB pull over
- 2/2 L-sit rope pull-ups
3. 3 rounds for time
- 30/20 cals row
- 20 hang squat cleans @43/30
- 10 lateral burpees
4. 5 sets
- 12 renegade rows - no pushups -
- 12 prone angels
1. Full Body Warm-up
2. Find your 5RM Push Jerk
3. 5 rounds for time
- 15/12 cals row
- 10 T2B or T2Ring
4. 5 sets @climbing weight
- 3 power cleans + 6 steps walking lunges + 3 thrusters
5. For time
- 100 HSPU or 100 HRPU
1. Snatch Act. / 2 sets
- 4 High pulls
- 4 Snatch balance
- 4 OH squats
2. Work up to a 2 rep max - /you can rest up to 15" btw reps/ in 15 min
3. Back squat / E2' for 12'
- 2 reps @80% +
4. For time 2 rounds
- 400m run
- 5 rope climbs
- 10 burpee box jump overs
1. SMR + Full body warm-up
2. E6' for 42'
- 18/15 cals row
- 15 Am. swings @24/16
- 12 pull-ups
- 9 burpees
- 6 DL @2xKB
3. Stretching
1. WL. Activation / 2 sets + Squat Clean
- 3 stiff leg DL
- 3 muscle cleans
- 3 tall squat cleans
, then
E2' for 10'
- 3 squat cleans @65-70%
2. Jerk Dip and Clean Pull
E1'30" for 6'
- 3x5 @70% of best C&J
, then
E1'30" for 6'
- 5 clean pulls @no tng @no high pull @65%
3. EMOM 14'
Odd: 12/10 cals row
Even: 10 WB + 1 rope climb
4. 3 sets
- 8 sandbag good mornings
- 8 prone WY
1. Upper Body Act. / 2 sets
- 5 straight arm band lat pulldowns
- 5 tall kneeling band rows
- 5 tall kneeling face pulls
2. 3 sets / 1'30" rest btw sets
- hold pull up pos. for 10", then
- max rep strict ring dip
3. 4 rounds for time / 1 min rest
- 15 HSPU
- 9 DL @heavy 102/75
- 15m HSW
4. Acc.Work
- 100 rep weighted situps
1. WL. Activation / 2 sets
- 6 snatch grip DL
- 3 snatch high pulls
- 3 muscle snatch
- 3 behind the neck snatch grip push presses
2. Squat Snatch @across @E2'
- 5x3 No TNG!
3. Back Squat @E2'
- 3x12 @60%
4. AMRAP 20'
- 20 pullups
- 30 cals row
- 40 russian swings
1. 3 sets
- 20" machine sprint
- 10/10m suitcase carry @mod
- 10/10 world's greatest stretch
2. EMOM 10'
- 1-2 BMU + 5-7 deficit pushups
3. WOD For Time
- 9-7-5 DL @heavy
- 21-15-9 T2B or Leg raises
Rest 2'
-21-15-9
DL @mod.
T2B or leg raises
4. 3- 4 sets
- 1 min bear hug carry
- 10/side bird dog
- 15/arm DB lateral raise