1. SMR + 2x5 Prayer stretch + 2 sets
* 1'30" easy row
* 20 hollow rocks
* 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto
2. 4 sets / 1 min rest btw sets
* 8 db DB bench press @2xheavy
* 20" Support pos. hold on rings / on box
3. For Time 4 rds. / TC: 12'
* 24 Pull- ups
* 24 Wall balls
4. Rowing
* 120 cals @15 cal easy - 10 cals max effort
5. Acc. Work / 3 sets
* 10 Ring face pulls
1. General Warm- up + 2 sets
* 5 Snatch High Pulls
* 5 Muscle Power Snatches
* 5 OHS
* 5 Squat Snatches
2. Squat Snatch
* EMOM 3'
3 TNG Snatches @65%
1 min rest
* EMOM 3'
2 TNG Snatches @70%
1 min rest
* EMOM 4'
1 Snatch @80%
3. AMRAP 12'
* 8 T2B
* 8 Alt. DB C&J @heavy DB
* 12/10 Cals Row
4. 3 sets
* 40" Plank
* 12/12 RDL @easy DB
1. Dynamic Warm-up + 2 sets
* 2' row or jogging
* 15m bear crawl
* 12 deadbug
2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB
* 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans
3. Metcon
* 3' max rep burpee box step overs
1' REST
* 3' d-ball or sand-bag shoulder overs
1' REST
* 3' power clean @barbell + easy weight
1' REST
* 3' d-ball or sand-bag shoulder overs
1' REST
* 3' max rep burpee box step overs
4. Core Strength in 4 min
1. General Warm-up + 2 sets
* 5/5 Worlds Greatest Stretch
* 5 Snatch High Pull
* 5 Tall Snatch
* 5/5 Hip Thrust
2. Find your daily heavy rep Squat Snatch in 12 min
3. AMRAP 5'
* Max rep target burpee
4. Rowing 10'
* Every minutes, perform 15 seconds as fast as you can
5. 3 sets
* 10/10 rotation in plank pos.
* 30" plank
1. SMR + General Warm- up + 3 sets
* 10/10 1- arm DB press from full squat
* 8/8 Lateral Monster Walk
* 4/4 Bulgarian Split Squat
* 2 Pause /1"/ Back Squat /climbing weight/
2. Kipping HSPU / Am. Swing / EMOM 10' or 10 min HSPU Practice
* Odd: Max Kipping HSPU in 20"
* Even: 10 Am. Swing @easy weight 20/16
3. AMRAP 12' - moderate tempo
* 10 Thrusters @easy weight 20/30kg
* 8 Box Step Ups @easy DB
* 6 Burpee Knee Raises
* 4 Deadlifts @60%
4. 4 sets / 1 min rest between rest
* 5 Slam Ball + 15m Broad Jumps
5. Stretching
1. General warm- up + 2 sets
* 6 Samson Stretches
* 6 Muslce Cleans @bb
* 6 Thrusters @bb
* 6/6 Hip Thrusts @without weight
2. AMRAP 5'
* Max reps Hang Cluster @70/45
3. For Time
A. 5 rds.
* 25 Weighted Sit- ups
* 50 Double- unders
3' Rest
B. 3 rds.
* 16 Pistols
* 1'30" Max Distance Row
4. Cool Down and Stretch
* Recovery Cardio in 5-8 min
1. General wam- up + Prayer stretch + 2 rds.
A.
* 4/4 1-leg Hip Thrusts
* 4 Muscle Snatches
* 4 Snatch Grip Strict Presses
* 4 Box Jumps @40/50
B.
* 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight
2. For Time
* 15 Squat Snatches @70%
3. For Time 10 rounds
* 200m Run
* 1 Legless Rope Climb / Rope Climb
4. Acc. Work / 3 sets
* 10 Ring Rows
* 10 Lat. Pull- downs
* 10 Upright Rows @db DB
1. General warm- up + T-spine extension + 2x5 Shoulder ext. + 2 rds.
* 6/6 RDL @easy KB
* 7/7m Lateral monster walks
* 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo
* 10 Barbell Z-presses
2. Front Squat / EMOM 6'
* 4 reps @75-80%
3. For Time 2 rounds
* 25 Deadlifts @70/50 or db heavy KB
* 25 Kipping HSPU / Pike Push- up
* 50 Wall balls
4. Accessory Work
* 3x12 C2 Hamstring Curls
1. Warm-up + 2 sets
* 6 scorpions
* 8 front squats @barbell
* 6 strict presses @bb
* 5 down- ups
2. EMOM 10'
- 6 T2B + max reps target burpee
3. E2' for 10'
* 5 floor presses @db
* 10/12 dips on box
4. 4 rounds for time
* 100 single- unders
* 20 walking lunges @1xDB
5. Accessory Work
* accumulate 3 min superman hold
1. Warm- up + 3 sets
* 8 Cals row
* 12 Dead bugs
* 20" Single- unders
2. AMRAP 12'
- 21 Pullups
- 42 DU's
- 21 Thrusters
- 18 C2B
- 36 DU's
- 18 Thrusters
- 15 BMU
- 30 DU's
- 15 Thrusters
3. For Time / Recovery Tempo
* 100-80-60-40 Meters run
* 20-15-10-5 Weighted Sit-ups
4. Banded Triceps Curl
* 100 reps