HERO WOD

“TK”

[AMRAP 20]
8 Strict Pull-ups
8 Box Jump
12 Kettlebell Swings (70/53)

20.3

9minute Cap
21-15-9
Deadlift
HSPU

21-15-9
Deadlift
HS walk

Cuban Press
3 sets of 5-8

30 minute Flow
3 Minute Bike +57 / +49 RPM
12 DB Glute Bridge
:45 MedBall Carry March
12 Russian Swings
5 Shoulder Press 40X0

Ring support hold
Half kneeling press

9-12-15-21
UB Deadlift

15Min EMOM
16/14 calories
6 HSPU
:45 Hold

5 sets
2 Squat clean + jerk

15 min EMOM
16/14 calories Row
6 Strict HSPU
:45 double KB front rack hold

A. 800m Run

B. 10 rounds for time:
5 DL (275/185)
10 Hand-release Pushups
15 KBS

C. 400m Run

For Quality
3×8
Cossack Squat w/Contralateral Support
Sumo KB Squat
Wide Grip Strict Pull Ups

Sumo Deadlift
5 x 3 (1 pause + 2)

5 Sets (AA)
:15 Sprint
:30 Moderate
: 15 Sprint

rest :90

Back squat 5×3 @ %80

15 min EMOM
:45 row
20 RKBS
5 Overhead squats

Front squat complex
Pause/ 1 1/4 / full

3 Rounds AA
:20 on/ 1:40 off

In 10 min:
10-20-30…
KB Box Step Ups
20-40-60…
Double Unders

-rest 3 min-

In 10 min:
10-20-30…
Push Ups
KB Swings

-rest 3 min-

EMOM 10
1. :40 Side Plank L
2. :40 Side Plank R