A. General
EMOM 6minutes
1. 60 sec Row
2. 10-15 Wall Balls
3. 5 scap pulls + 5 scap push
B. Activation
2 sets
5 Jumping Back Squats @ Ascending
6 Alternating Cossack Squats
25’ Farmers Carry
10 rounds
10 Back Squats @ 60-65%
50' Farmer's Carry 2x32/24 kg
15 Cal Row
Rest 1min between rounds
Score: Total time, including rest
TC: 30 minutes
Scaling options
Beginner
5 Back squats
50' Farmer's carry
10 cal row
Intermediate
50' Farmer's Carry @ 24/16kg x 2
12 Cal row
10 Synchro Back squats 135/95lbs
10 Synchro DB Snatch 1x50/35lbs
200m partner Run, holding a rope/t-shirt/band
Banded lateral kick
3 x 10/side
Rest 30-60 seconds between sets
Goal: Ankle + knee balance