A. Skills

Cyclist squats + SA farmers walk

B. Wod

4 rounds
30s on 15s off


1. Horizontal bar rows

2. Tuckups

3. Burpees over plate

4. Singleunders

A. Intervals

Every 5min for 25min (5 sets):
400m run
15 target Burpees
15 T2B
- scale as needed to finish sub 3:30 consistently! -

A. Amrap’30

10 cal Echo bike
10 shuttle sprints
15 cal Echo bike
10 shuttle sprints
20 cal echo bike
10 shuttle sprints

A. Clean and Jerk 12 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Push Press 3 x 5

5 Push Press
5 Push Press
5 Push Press

RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.

C. Snatch Grip Romanian Deadlift 3 x 6-10

6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift
6-10 Snatch Grip Romanian Deadlift

--> double progression from last week.

D. MetCon

21-15-9 of:
Front Squats @75/50kg
Strict HSPU
C2B
Bar facing Burpees

A. Intervals

8 sets of:
90sec. on 90sec. off

1. 25/18cal Row
then ME DB-Thrusters @2x22,5/15kg

2. AMRAP of:
8 DB-P. Cleans @2x22,5/15kg
8 T2B
8 Burpee BJ (24/20'' - Box facing)