Every 10 min for 30 min do
200m run
20 wallballs (9/6)
200m run
20 pullups
200m run
20 medball ground to overhead (9/6)
Scale reps/weight/distance so that you can finish the set in sub 6 minutes in the first set
3 sets (+ ramp up sets)
8 romanian deadlift @ RPE 7-8
rest 2-3 min
EMOM8
1. 30s fast but controlled
seated(on bench) DB press
2. 30s fast but controlled ringrows
For time (TC 6 min)
21-15-9
Boxjumps
SA DB hang power cleans (30/20)
(divide as needed)
2 Front Squats + 1 Split Jerk
10min to build up to 1 heavy Complex
Then: Reduce weight 90%
E1:30MOM x 6
1 Complex
4 x Superset:
12 Upright Rows (empty bar / easy weight)
8 Strict Press (50-60% of 1RM)
every 5min for 35min -> 7 sets total:
400m run
max cal row
1 min rest
try to keep a constant pace over all sets!
In 10min work up to 80% of 1RM Snatch with:
P. Snatch + Snatch
In teams of 2:
20min running clock:
10 rounds of:
3 Bar MU
6 Front Squats (70/47,5kg)
9 KBS (32/24kg)
(YGIG per round - 5 rounds each)
then for remaining time AMRAP of:
30cal row
10 Burpee over partner in plank
(divide as needed)
mobility work to improve your OHS