LET’S GET PHYSICAL

A. Thruster 5 | 5 | 3"
*80% of original 3 rep max

B. 5 Rounds for time of
15 Shoulder to Overhead 40/30 kg
12 Chest to Bar Pul Ups
9 Sumo Deadlift High Pull 40/30 kg
*Timecap 14 minutes

LET’S GET PHYSICAL

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. In Pairs 30 minute EMOM of
Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed

LET’S GET PHYSICAL

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max

B. 3 Rounds for time of
25 m Double DB/KB Front Rack Lunge
25 Pull Ups

LET’S GET PHYSICAL

In Groups of 3 for a 30 Minute Amrap of
5 Deadlift 120/90 kg
10 Chest to Bar Pull Ups
15 Box Jump Overs

*Note 1 Partner always rowing
P1 Working
P2 Rowing
P3 Resting

LET’S GET PHYSICAL

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 80-90% of 3 rep max

B. 4 Rounds of 3 mins on/1 min off of
400 m Run
in remaining time max effort burpees to target

LET’S GET PHYSICAL

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups

LET’S GET PHYSICAL

A. 20 minutes to find a 3 rep heavy Deadlift

B. 18 minute AMRAP of
10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to run 200m

LET’S GET PHYSICAL

A. Sumo Deadlift (Technique Focused )
5 | 5 | 3"
B. Sunday Testing
1. Find max height explosive Push Up
2. Find max height Box Jump
3. Find max distance 5 Broad Jump
4. Find max distance 10 stroke pull on rowe

LET’S GET PHYSICAL

A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists

LET’S GET PHYSICAL

A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"

B. 20 minute Alternating EMOM of
1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4