1. General Warm-up
2. Squat / 7 sets @90% of front squat / 1'30" rest btw sets
* 2 Fr. squat + 4 Back squat
3. Running Clock
For Time
* 40 Box Jump Overs
* 20 D-ball or Sandbag Ground To Shoulder
7:00- 14:00
"Diane" / 21-15-9
* DL
* HSPU / Pike Push- up
14:00 / AMRAP 10'
* 30m D-ball or Sandbag Carry /bear hug/
* 12 Burpee Over The Dball or Sbag
* 40" Banded Running
* 9 Burpee Over The Dball or Sbag
4. Seated Good Morning
* 4x10 @barbell
1. Warm- up + 2 sets
* 3/3 KB RDL
* 3/3 KB Snatch
* 3/3 Front rack reverse lunge
2. OPEN 22.2
3. 5 sets / 1'30" rest btw. sets
* 3 Strict press @80%
* 6 Weigthed strict chin- ups
1. SMR + General Warm- up + 2 rds.
* 12 hip thrusts
* 12 shoulder taps
* 6/6 dead bugs with foam roller
* 6/6 half cossack squats
2. 6 sets / 2 min rest between sets
* 12 weighted sit ups @DB
* 10 slam ball https://youtu.be/k9W6g9LvXDI
* 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY
3. Rowing Pyramid Session
* 6 min @easy
* 4 min @moderate
* 2 min @hard
* 4 min @moderate
* 6 min easy
1. General warm- up + 2 sets
* 6 Push- up plank to shoulder extension on paralette
* 6 Kipping swing
* 6/6 Half kneeling bottom up KB press
* 3 Hip to bar
2. 3 rounds For time
* 20 Kipping HSPU
* 15 Target burpees
3. 3 sets
* 16 banded triceps ext.
* Max L-sit on rings
4. 6 sets
* 15 Good mornings @barbell and climbing weight
* 15 weighted sit- ups
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets
* 4/4 Single leg hip thursts
* 4 Deep squat muscle snatches
* 4 Sots presses
* 4 Box jumps
2. Squat Snatch / 4 sets @80%
* 3 singles
Rest 1'30" between sets
3. Front Squat - Find your 2RM in 15 min
4. For Time 6 rds. TC:15'
* 2 Rope Climbs
* 5 Power Cleans @increase weights after every second sets- 60-70-80%
5. Lateral Raise with db DB @mod weight
* 3x12
1. General warm- up + 2x 5 shoulder - hip extensions https://youtu.be/wW-GAz2CTCM
+ 2 sets:
* 5/5 Chinese Plank with knee raises
* 10 HRPU
* 10/8 Cals Bike/Row/Ski
2. Upper Body Push-Pull Strength / E1'30" - 7 sets @climbing weight - 78%+
* 3 Close grip bench press
* 3 Weighted strict chin- up
3. With a running clock
0:00- 10:00
5 rds:.
* 10 DL @heavy weight /100/70/
* 10 Pistols
* 15 Weighted abmat situps
10:00- 15:00
3 rds.:
* 15m HSW / Bear Crawl with DB
* 30 DU's / 90 Single- u.
15:00-18:00
Max rep:
* Wall ball 9/6 ball
1. General warm- up + 2 sets
* 5/5 chinese plank + knee raises
* 5 HRPU
* 10/8 cals row
2. AMRAP 8'
* 21 cals row
* 21 pull-ups /kipping,butterfly, jumping pullup/
* 21 db DB front squats
Rest 3'
AMRAP 6'
* 15 cals row
* 15 C2B or Jumping C2B
* 12 db DB thrusters
Rest 2'
AMRAP 4'
* 9 cals row
* 9 BMU or Jumping BMU
* 9 db DB hang squat cleans
3. Accessory Work / 2-3 sets
* 8/8 Bird Dog DB Rows
* 20/20" Side Plank with Rotation
1. General warm-up+ 2 rds.
* 10/8 cals row
* 10 scorpions
* 10 scapula pull- ups
then, 2 rds. @easy weight
* 5 bench presses
* 5 pendlay rows
* 10 banded face pulls
2. OPEN 22.1
3. 4 rounds
* 4 paused bench presses @60%
30" rest
* 4 pendlay rows @heavy weight
30" rest
4. Core Endurance - 3 sets
* 10 Seated legs lifts https://youtu.be/jl4AYciTHy4
* 20 Hollow Rocks
* 30 Crunches
1. SMR + General Warm-up + 3 rounds
* 20m Tiger Crawl
* 12 Shoulder Taps in Tiger Pos.
* 20m Crab Crawl
* 12 Hip Thrust
2. AMRAP 24'
* 10 Burpee Box Overs @100/120cm
* 12 Alt. Dead Snatches @mod.w.
* 300m Row
* 12 Sandbag Cleans @mod.w.
* 180m Run
3. Accessory Work
* 3x 14m Death March @2x20/16KB
1. SMR + Hamstring Stretch + 2 sets
* 6 Samson Stretch
* 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc
* 6/6 Hip Thurst
Then, 2 sets @30%
* 1 Clean DL+ 1 Power Clean+ 1 Squat Clean
2. Clean & Jerk / E1'30" for 9'
* 2x 2+1 @85%
* 2x 2+1 @88%
* 1x 1+1 @90%
* 1x 2+1 @85%
3. For Time
* 50/40 Cals Row
* 45 Thrusters @43/30
4. Accessory Work / 3 sets not for time
* 12 Ring Rows
* 12 Ring Face Pulls
* 12 Skull Crushers @barbell