135 min
WU & preparation for metcon 30 min

1.SPP (Conditioning)
Beat and compare your results to WK1 of this cycle

A. For time
21 – 15 – 9 > 12 - 9 - 6
Deadlift @ 100/70kg (225/155lbs)
Handstand push up > abmat
Power clean @ 60/40kg (135/95lbs)
Toes to bar
Thruster @ 40/30kg (95/65lbs)
Pull up
Time cap. 15 minutes
Result: 13.32

Options. If finishing in 15 minutes is not realistic, adjust the rep scheme, load and/or movements as needed
Rep scheme → A. 21 – 15 – 9 → B. 18 – 12 – 9 → C. 15 – 12 – 9 → D. 12 – 9 – 6

B. Own skillwork: MU practice for 30 min
Muscle up x 8 reps

2.Strength
A. Alternate A1 and A2
A1. Deadlift (aim to beat your results from last week on each set)
1 x 8, rest 2 minutes before A2
1 x 6, rest 2 minutes before A2
1 x 4, rest 2 minutes before A2
> not done, back pain
> GHD hip extension 3 x 12 reps
A2. Push press – 3 x 1, rest 2 minutes before A1
52.5 (55) (55)

B. Alternate B1 and B2
B1. Back rack walking lunge
1 x 8 / side, rest 2 minutes before B2 / 50
1 x 6 / side, rest 2 minutes before B2 / 52.5
1 x 4 / side, rest 2 minutes before B2 / 55
B2. Push press – 3 x 3, rest 2 minutes before B1
3x3x47.5

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow