Friday 20th March

Warm Up: (5 minutes)

Ski/Row/Bike 500m

15 Strict Pull Ups

Then max rep situps

Stretch shoulders on the floor and hamstrings.


8 Minute AMRAP:

5 Strict Handstand Pushups

10/7 Calories

REST 30 Seconds


change the strict HSPU to kipping, lower the number to something that can be done unbroken each set. if you can’t do HSPU practice 2 negatives or 3 kick ups to handstand hold.



3 Rounds (15 minute cap)

5 Power Snatch 70/50kg

10 Bar Muscle Ups

15/12 Calorie Ski/Row/Bike

This piece is about how little you are willing to rest between sets. If you continuously step away from the Barbell or stand around before getting back to the MU, extra time will be lost. Scale bar muscle up number to allow each round of muscle ups to be complete in 2 sets or less. Scale bar muscle ups to chest to bars, pull-ups, or jumping pull-ups (15 reps).

Extras: Please choose 1 based on perceived weakness


AMRAP 4:00 x 3

20 Double Dumbbell Ground to Overhead 22.5’s/15’s

20/16 Calories on C2 Bike

Max Pegboard Climbs in remaining time

Rest 2:00

Getting 2 or more Pegboard Climbs every round is a job well done. That may become more difficult than you think.

Bitch Work

“Perfect Pace”

Ski 1000m/850m x 4

Rest 3:00

Hold 2k PR Pace

Your goal should be to finish each ski within a couple seconds of each other. You are developing the ability to pace based on feel.


Deadball Squats 150lb/40kg



Bent Over Barbell Row


These Squats should be very challenging. Your squatting positions with the Deadball is as important as your ability to brace, they go hand in hand. All three sets of Rows should be unbroken.


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