A1. Landmine Shoulder Press 3 x 5-8

5-8 Landmine Shoulder Press
5-8 Landmine Shoulder Press
5-8 Landmine Shoulder Press

A2. Kettlebell Gorilla Row 3 x 10-15

10-15 Kettlebell Gorilla Row
10-15 Kettlebell Gorilla Row
10-15 Kettlebell Gorilla Row

each side

B. Metcon

EMOM 15 min
1. row for cals
2. Burpee
3. walking lunges

A. Pause Front Squat 2 x 4-6

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

All sets @ RPE 7-8 / 2s Pause in Bottom

B. 1 Snatch Pull + 2 Power Snatches + 1 Hang Snatch 5 x 1

1 1 Snatch Pull + 2 Power Snatches + 1 Hang Snatch
1 1 Snatch Pull + 2 Power Snatches + 1 Hang Snatch
1 1 Snatch Pull + 2 Power Snatches + 1 Hang Snatch
1 1 Snatch Pull + 2 Power Snatches + 1 Hang Snatch
1 1 Snatch Pull + 2 Power Snatches + 1 Hang Snatch

Reps are TNG

C. Backrack Reverse Lunges 2 x 8-12

8-12 Backrack Reverse Lunges
8-12 Backrack Reverse Lunges

RPE 7-8 / 60s after each leg / 4" deficit

D. Ring Hanging Hamstring Curl 2 x 6-12

6-12 Ring Hanging Hamstring Curl
6-12 Ring Hanging Hamstring Curl

Work YGIG with a Partner

E1. Russian Twist 2 x 20-24

20-24 Russian Twist
20-24 Russian Twist

Reps are Per side

E2. L-Hang 2 x 15-30 Seconds

L-Hang
L-Hang

Accumulate in 1-2 sets

A. Hyrox Wod

Amrap35
800m Run (2x400m)
30 Gobletsquats (24/16)
600m Run (400+200m)
30 Burpees
400m Run
30 alt. Double KB Reverse Lunges (2x24/16)

A. SKILL

For 12-15 min work on Toes to Bar

B. Monostructural Intervals

4 sets (24 min)
3 min Row for max meters
3 min Rest

Row The fastest Pace you can Hold over all 4 sets!