2 sets 0:15 knight stretch + 0:15 lizard stretch 0:30 hamstring stretch 20 in and out frog pose 10 squat to stand

1:30 On / 1:30 Off for 5 sets 20/15 cal Row Remaining Time : Max cal stand up bike erg - Damper 10

Clean&Jerk Complex

3 x 1 @ 4, 5, 6

Clean&Jerk Complex

4 x 1 @ 7, 8, 8, 8

EMOM 16:00 - RPE 9 1: 10 Barbell Alt deficit Back Rack Lunges 2: 6 Barbell Push Press 3: 0:45 Sandbag Bearhug 4: Rest

For Time - TC : 11:00 3-2-1 DT @70/43 21-15-9 Wall Facing HSPU Pull-ups DT = 12 Deadlifts + 9 Hang Clean + 6 Shoulder to Ovh

3 sets - 1:00 rest 10 Dbs lateral raises Max banded triceps pushdown

2 sets 0:15 stand up straddle stretch + 0:15 right stand up straddle + 0:15 left stand up straddle 10 sumo squat to stand 10 alt lateral lunges 10 scorpions alt

Sumo Deadlift

10, 10, 8, 8, 5, 5, 5, 5 @ 7, 8, 8, 9, 9, 9, 9, 9

2:00 On / 2:00 Off 15/12 cal Assault / Echo Bike 15 Toes to Bar Max Kb Swing @24/16 *it ends when you complete your swings goal. Faster = You finish earlier Level 1 : Goal 50 Kb Swings Level 2: Goal 75 Kb Swings Level 3: Goal 100 Kb Swings

A) EMOM 8:00 1: 5 Heavy Wallballs @12/9 2: 2 D-ball Squats *+5/2 each set 2:00 rest B) EMOM 8:00 1: 5 GHD Sit-ups 2: 2 D-ball to Shoulder @70/50 +5/2 each set *IF NO D BALL OR SANDBAG DBALL SQUAT = FRONT SQUATS DBALL TO SHOULDER = POWER CLEANS

EMOM 6:00 3 burpees sprint box over + 35% of max Strict HSPU If no strict HSPU = Pike push-ups or on box

7:00 to practice Paralettes L-Sit to Frog Tuck THEN 3 sets - 1:00 rest Max Paralettes L-Sit

2 sets 0:15 knight stretch + 0:15 lizard stretch 0:30 hamstring stretch 20 in and out frog pose 10 squat to stand

Every 3:00 for 5 sets 15/12 cal Assault /Echo bike 200m Run

Snatch Complex

5 x 1 @ 9

1 1/4 Front Squat

4 x 3 @ 8, 8, 9, 9

Bench Press

4 x 5 @ 8, 8, 9, 9

Single Arm Farmer Walk

3 x 50

V-Ups

3 x 15

For Time - TC : 20:00 1 set 1000/850m Bike 12/9 Ring Muscle-ups 22,5 m Dbs Farmer Walking Lunges @22,5/15 2 sets 750/600m Bike 8/6 Ring Muscle-ups 15m Dbs Front Rack Walking Lunges 3 sets 500/450m Bike 4/3 Ring Muscle-ups 7,5m Dbs Regional Walking Lunges *IF NO RING MU = RING DIPS OR BANDED RING DIPS

1 set per side - Dead Way 8 Kb leg extension (10 RM) 0:15 4 reps 0:15 4 reps Etc... to failure 2 sets - 1:00 rest 10 /side Single Leg RDL 8-12 Ring Leg Curls

Practice for 10-20 minutes -Db squat snatch / Ovh Squat -Single Under / Double Under / Single Under Crossover / Double Under Crossover -Free Handstand Hold -Handstand walk / Rampe -L-Sit to frog tuck / L-Sit to handstand hold

AMRAP 45:00 2000/1800m Bike 20 Db Cyclist Squats 20 Russian Twists 60/50 cal Ski 20 HRPU 20 Hollow Rocks 60/50 cal Row 20 Empty Barbell Reverse Bent Row 20 Sit-Ups *damper = 1/2

2 sets 0:15 knight stretch + 0:15 lizard stretch 0:30 hamstring stretch 20 in and out frog pose 10 squat to stand

A) EMOM 8:00 - RPE 5 to RPE 9 1 Push Press + 1 Push Jerk THEN B) EMOM 5:00 1 Split Jerk behind the neck pause in DIP and pause in split - RPE 9

EMOM 24:00 - RPE 8 1: 5 Back Squat 2: Rest 3: 5 Dbs Strict Press 4: Rest 5: 0:30 Weighted Plank 6: Rest

EMOM 30-40:00 1: 17/13 cal Bike 2: 5-10 Ovh Squats @43/30 + 5-10 Box Jump Over @24/20 3: 6 Burpees Bar Facing + 4 Shuttle Run 4: 1 Legless Rope Climb + 2 Ropes Climbs + 6-12 Push-ups 5: Rest

3 sets - 1:00 rest 10 Dbs Reverse Flies 10 /side seated external rotations

2 sets 1:00 Spine CARS 3 /side Shoulders CARS 3 /side Hips CARS 10 Alt Downward facing dog to lizard

A) EMOM 12:00 - RPE 8 1: 5 Barbell Front rack Box Step Up Right + max cal bike 2: 5 Barbell Front rack Box Step Up Left + max cal bike 3: Rest

Team of 2 AMRAP 8:00 8 Kbs Power Clean PingPong @24/16 80 Double Under to Share 7,5m HSW Synchro 2:00 rest AMRAP 8:00 8 Kbs Hang Snatch PingPong @24/16 8 Burpees over Kbs Synchro 25 Paralettes HSPU to Share 2:00 rest AMRAP 8:00 10 Bar Muscle-ups Synchro 200m Run Together (one athlete with 9kg Medball) 30 Pistol Squats to Share 50 cal stand up Bike - damper @10 *IF NO HSW = WALL WALK NO HSPU = PIKE PUSH-UPS NO BAR MU = BURPEES PULL-UPS NO PISTOL = PISTOL ON MEDBALL

EMOM 10:00 - RPE 8 3 Weighted Strict Pull-ups + 3 Weighted Strict Dips

3 sets - 1:00 rest - Tri/Bi/Tri 10 Db French Triceps 10 Dbs Curl Biceps Max Banded Triceps Pushdown