A. Strong cycle

4 Sets

30 m Heavy sledpush
10 bearhug squats
1min rest
30 m heavy farmerswalk
10 trapbar deadlifts

B. 12 minute EMOM of Kettlebell Swings and Sumo Deadlifts

14 Kettlebell Swing
10 Sumo Deadlift

A. E5MOM’40

A) 1000/900 m row
B) 50/40 cal row

A. Pull over

Skill: -low bar progression
-high bar pull over
—>Multiple pull over

Gymnastics wod:
Amrap‘10
10 -15 strict pull ups
20 jumping lunges
8-12 ring dips
50 DUs

A. Recovery Workout

Amrap45 for Quality

500/450m Row
10 (hand supported) hip Airplanes
10 (hand suppported) Sissy Squats
1 Mile Echo Bike
10 KB windmills each side
10 blackburns

(Nosebreathing on Ergometers if possible)

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

B1. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B2. Kettlebell Gorilla Row 3 x 16-20

16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row

C. Accessories

3 sets of:
15-25 bent over DB/Plate rev. flys
10-20 end range DB-flys
6-12 single arm ext. DB/plate roatation (3sec. ecc. - each side)
ME seated banded leg curls (1sec. hold at peak - shoot for 15-25)

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE 8-9 for all sets
2'' def.

B1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric + 1s pause in bottom position ME for last set

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

@RPE 8-9 for all sets / Reps are per side

C. Accessories

3 sets of:
10-20 DB Triceps Extentions
10-20 Barbell Biceps Curls
ME for last set.