3:00 C2 Machine
Then
2 Rounds
25′ Lunge with Overhead Reach
25′ Duck Walk
25′ Burpee Broad Jump

Strength
Every 2 Minutes for 14 Minutes 3 Split Jerk w/ pause in the dip and in the catch

Wod

AMRAP 12 Minutes
3 Bar Muscle Ups
6 DB Hang Squat Cleans 50s/35s
25′ HS Walk

Feel: Cardio/Gas

Pacing: Sustain

Target Score: Complete 6 Rounds

Firebreather Score: As close to EMOM as possible (some may be able to hold faster than EMOM)

Scaling

• BMUs: Should be 1 set for the entire 12 minutes. Scale to 6 reps of pull ups (using most difficult option)
• DB Hang Squat Clean: Scale weight before reps.
• HS Walk: Should not exceed 3 sets to complete 25’. Scale to 2 Wall Walks for athletes without the ability to handstand walk

Coach Focus: We want your athletes doing the most difficult version of today’sworkout that they can do consistently for 12 minutes. Athletes will likely get a feeling of all 3 stimuli, but in general we want variations of all movements that allow athletes to stay moving consistently for all 12 minutes

Teams of 2

Wod 1- 10 Minutes Split how you want, both partners working at 1 time
Max reps wall balls
Max cals row

Wod 2- 10 Minutes
Split how you want, one partner working at a time
16 Hang clean and jerks 135/95
10 Burpees
16 Pull ups

Wod 3
6 Minutes max cals on echo bike split how you want

8am
each team of 3 has a rower, a bike and ski erg. This will be a long slow grind.
13 Minutes at each machine for calories. all 3 partners working at the same time, switch machines every 13 minutes. Don’t reset machines, score is total cals on all 3 machines after 39 minutes

9am
In Teams of 2, Performed you-go, I-go:
2 Minute Max Wallballs 20/14lbs
2 Minute Max DB Snatch 50/35lbs
2 Minute Max Ring Dips
2 Minute Max Calorie Row

Immediately into: (you go, I go)
1 Minute Max Wallballs 20/14lbs
1 Minute Max DB Snatch 50/35lbs
1 Minute Max Ring Dips
1 Minute Max Calorie Row

Rest 2:00, then:
AMRAP 5 Minutes, split anyhow: Max Calorie Row

1:30 Shoulder Swimmers
2 Rounds
200m Row/Ski Erg
14 Light DB Push Press
7 Burpees

Strength
EMOM 9 Minutes
1 Jerk Dip + 1 Split Jerk Start light and build if mechanics are sound.

“21.1”
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Scaled version: Scaled Wall Walks and Single Unders
Justin Medeiros: 11:31
Hunter Wood: 14:18
Brady Fluet: 13:39

Pigeon Stretch 2:00 each side
Then
AMRAP 4:00
20 Light DB Clusters (to the floor)
Max Distance machine in remaining time
Then,4-way Banded Glute Activation,

Strength
Back Squat
5×5 @ 92.5% 5RM from test week
All sets are at the same weight.

Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.

On a 10 Minute clock or for 3-5 rounds:
16 Farmer’s Hold Walking Lunge Steps, heavy
:30 Copenhagen hold per leg 1
5 Seated Double KB Strict Press, light

Whats a copenhagen hold? Here’s the link
https://www.youtube.com/watch?v=CjinhqRzcaY