MEGAWOD
”DT”
5 rounds of:
12 deadlift
9 hang power clean
6 shoulder to overhead 70/50kg
+
100 pull-ups
+
3 rounds of:
600m run
75 air-squats
50 push-ups
-wear 9/6kg vest

A. 4×5 weighted pull-up

B. EMOM 12:
1. 15/12 cal row
2. 30s max reps strict HSPU
3. 15/12 cal row
4. 10-15 knees-to-elbows

A. Handstand walk practice

B. 10-9-8-7-6-5-4-3-2-1
Devils press 1×22,5/15kg
Dumbbell box step over 60/50cm

A. Back squat
*build to a heavy single RPE 9/10

B. Zombie squat
2×8 RPE 8/10, 3111 tempo

C. Squat stance good morning
2×10 RPE 8/10

A. Shoulder press
3×10, same weight across, stop at chest
*RPE 7-8/10, every 3:00

B. 2-2-2-2 minute intervals:
10 chest-to-bar pull-ups
15 burpees
Remaining time abmat sit-ups
*rest 1:00 between intervals

A. Hi-hang power snatch
6×3 60-65%

B. AMRAP 20:
400m run
10+10 suitcase deadlift 22,5/15kg
50 double-under
20 v-up

MEGAWOD
EMOM 20:
Macho man 60/42,5kg
+
1 mile run
+
AMRAP 20:
7 push-ups
14 kettlebell swings 24/16kg
21 air-squats