1. 1-2 Rope climb
2. 5-15 HSPU
3. 40 DU
4. 12 T2ring

4x6 Strict Press
(increase the weight 0-5kg from last week)
1,5-2min REST between sets

Every 2 minute 4 rounds:
2 Split Jerk /70% of 1RM

4 x 3min AMRAP / A – B – A - B (2 rounds)
3 min ON – 2 min OFF

A) 6 DB Thrusters
6 Box overs
6 cal Row

B) 6 T2B
6 Burbee
6/8 cal Assault / Ski

EMOM 10

1 minute : 45 Double Unders
2 minute : 7 Chest To Bar

Cooper Test

mobility

A)
EMOM 15:00
Min 1: 30s Butterfly Sit-ups
Min 2: 30s Air Squats
Min 3: 30s KB Windmill (3 rounds on weaker side, 2 rounds on stronger)

B)
AMRAP 20:00
200M Run / ½ Stairs
20 Double Unders
:20 RKC Plank

• Goal: Smooth 70% pace throughout

Every 5 minutes (6 sets):

30 double unders
15 KB swings
450 m run

Rest the remaining time of the sets. Scale the number of DU’s up or down if needed.

5sets: 3power clean+3push press
Farmer carry: 3x1min

6,6,6,6,6

bench press

every 3min

7 Rounds for Time:

10 Push-ups

10 Air Squats

Run 200m