500m row/jog

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3 rounds of
5 ploy push up
5 ring row
10 banded dead bug
10 BB bench press

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Bench Press
5x5@80% of 1RM
2-3m rest b/w

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spend good amount of time doing warm up sets of:
15, 13, 11 and 9
If you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

For time:
10-8-6-4-2
Squat Cleans @70/47,5kg
5-4-3-2-1
Rope Climbs

Rx+:Legless Rope Climbs
Option: 20-15-10-5 Goblet Squats for Cleans

Timecap : 16 mins

Every 2 min x 6
Dual Kb Deadlift 6-6-9-9-12-12
Dual Kb Clean 3-3-6-6-9-9
Dual Kb Jerk 1-1-3-3-6-6

5 Rounds for quality
5+5 Kb Windmill
10+10 Single arm chainsaw row
15 Push Up/ Up down/ Burpee/ Up down/ Push up
Rest 30s

10x Hill or stair sprints

Recovery is a slow walk back.

Complete as many rounds as possible in 12 minutes of:

• 3 snatches
• 6 clean and jerks
• 9 chest-to-bar pull-ups
• 54 double-unders

Men use 135 lb., women use 105 lb.

Strength

3*3 snatch pull
3*5 behind neck press

Workout

2 attempts to acheive your best time and weight

400m run
400m sandbag carry
400m erg

B.
every 2min for 4 rounds
4-8 strict pull-up
8 ring row

Gymnastic capacity
Warm up after metcon
2 rounds
5 inch worm
5 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold

Every min for 10 minutes
4-6 strict hspu
perform these hspu that way you are able to do 8+ reps when fresh. (meaning scale if you have to)

Accessory Work
Emom 12
odd : 15 ghd sit ups / V-ups
even : 10-15 kipping/butterfly pull ups

Strength

3*3 Clean pull
3*3 Hang power clean

Workout

20-30 min AMRAP (choose your workout time)

100m single arm carry left
100m single arm carry right
5/5 turkish roll ups
10 alternating renegade rows
20-30 lemon squeezes

2x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Lat pull down
10 Jumping Lunges
20s. HS hold

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2 rounds 4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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Built up to 85-92%% of 1RM

Clean pull + hang squat clean + push jerk

mark 3 of your heaviest technically good lifts