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Deadlift (7 EMOM x2 )

85-90% of 1 RM

Keep same weight

Rest 4 min

Friane (Time)

Friane

21-15-9

Deadlifts

Pull-ups

RX 225/155

RX+ Same

M1 155/105 Jumping Pull Ups

M2 135/95, Ring Rows

FINISHER

3 min Max Rep (AMRAP – Reps)

3 Min Max Resp

Complex of:

1 Burpee + 1 Wall Ball

-Standing behind the ball perform

1 burpee the stand pick up the ball

and do 1 WB. (no jump on burpee)

RX-20/14 10/8

M1 14/10 10/8

M2 10/6 10/8

OPTIONAL ENDURANCE

OE: OPT ENDURANCE 2 Rnd 1000 750 500 250 Row (2 Rounds for time)

2 rounds

1000m row

Rest 30

750

Rest 30

500

Rest 30

250

Rest 3:00 between rounds

*Score is total time for EACH round, including the :90 rest between 1000/750/500/250

OE: OPT ENDURANCE (3 Rounds for time)

Row bike ski

3 rounds

15 cal row

15 cal bike

15 cal ski

Rest :90 between rounds.

*Score is total time for each round, NOT including rest between rounds