A.
Run 400m (easy)
3 rds:
5 Deadlift
5 Hang muscle clean
5 Front squat
5 Shoulder press

2 rds:
Run 200m (hard)
4 Power cleans
4 Burpees
Add weights...

Mobility...

B.
AMRAP 20:
7 Power Cleans (60/42.5)
7 Burpees
200 Meter Run

Practice your weaknesses. Max 2 different skills!!
- Kipping pull-up
- Butterfly pull-up
- Muscle-up (rings & bar)
- Rope climb
- Handstand / -walk

STRENGTH

4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Ring Row, tempo 3210 (3sec down, 2sec hold at the top)
3) 6+6 Lunge Landmine/DB Press
4) 5-10 Strict TTB

RPE 3+ to 4

7-9-11-9-7 reps every movement

1.) Jerk grip bench press
2.) Non alternating reverse lunge /side
3.) paused supinated grip barbell row
4.) kiinalaiset vipunostot
5.) good morning with plate/DB

Midline 4rds
Abmat sit ups with WB 12 reps (tempo)
rest 1 min after each round

Rästi

Warm up(8)
10 air squats
10 down dog with foot pedal

10 goodmornings
10 dive bombers

10 lunges
10 down dog with foot pedal

10 pvc pass thru
10 dive bombers

Mobility(4)
1:00 min childs pose
1:00 min chest stretch

Weightlifting(15)
strict or bench press
week 4-deload or 1rm

Fittrain(20)
50 push ups-challenge up-hspu
50 db frnt rack lunge 35/25-challenge up-60/45
400m run
30 hanging knee raise-challenge up-toe to bar
30 step ups-challenge up-box jumps
400m run
then
50 wallballs 16/12-challenge up-20/14

Opt(12)
1600m run
4x1 jerk
5x5 hip ext
5x100m hill sprint

Finisher
30 scap push ups
15 side plank pt
60 alt toe touch
1:00 min quad stretch per

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.

Run 15 min PK
Run 10 min VK
RUn 5 min PK

Warm up(0:00-10:00)
20 jing jang
10 warrior squats
then
10 air squats
20 jacks

10 air squats
20 heels to rear(2ct)

10 air squat
20 mountain climbers(2ct)

Mobility(10:00-15:00)
Pigeon-1:00 min per
Couch stretch-1:00 min per

Weightlifting(15)
4x1 back squat-90-95% or +5# from previous week.

Workout(20)
tabata :20 work :10 rest x8 rds
step ups-challenge up-box jumps
db strict press-challenge up-strict hspu
single unders-challenge up-double unders
sit ups-challenge up-ghdsu

Opt(12)
1600m walk/run
5x5 hollow rock
3x2 front squat w/2 sec pause

Finisher
30 w-raise
:30 side plank per
60 double crunches
1:00 min couch stretch

15cal Bike
10 x Pull Up