Warm-up

3-minute Echo bike + 3-minute SkiErg
+
2 rounds
10 Scapular pull-ups
5m/side KB front rack duck walk
10 Hike cleans
+
2 rounds
5 Rope climb pull-ups
10 Lateral Romanian lunges
5 Kneeling jumps
+
1-2 rounds
1 Rope climb
1 Wall walk
2 Devils presses
3 Toes-to-bars
2 Box jump-overs
3 Handstand push-ups
4 Chest-to-bar pull-ups
6 Front rack DB walking lunges
60-seconds rest between rounds

15 Min AMRAP

ME pull up
400m ski
*Every drop row 400m
*Score= Total pull up

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 sots press 10/5kg

---

Front Squat
do a set every 2:30 min
3x3 @85% of 1rm
1x10 @60% of 1rm

AMRAP in 10 minutes

• Burpee box jump-overs
  • ♀ 20-inch box
  • ♂ 24-inch box

E3MOM x3:
Track 1 (>4 bodyweight chin ups)
8 (assisted) chin up
8 double db push press

Track 2 (<4 bodyweight chin ups)
15-30s top of a chin up hold
8 double db push press

RIR 2-3 for both movements on last set.

Warm-up
3-minute BikeErg + 3 Minute Row
+
5 Pikes to planche
5 Kneeling goblet get-ups
10 Tension swings
5 KB Sotts press
+
2 rounds @ increasing pace and load
1 Wall walks
20 Double-unders
3 Thrusters
2 Burpee pull-ups
60-second Air bike between rounds

Block snatch (above the knee)

3 x 3 @ 67-72%,, go every 1:30 to 2:00
3 x 2 @ 72-77%, go every 1:00 to 1:30
4 x 1 @ 77%+, go every 1:00

A,
Week5
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3+ at 90% 1RM

Rest as needed between sets.

B,
For time:
3 rounds of:
12/10 Row Calories
5 Hang Squat Cleans@84/57kg
5 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row Calories
4 Hang Squat Cleans@93/5kg
4 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row Calories
3 Hang Squat Cleans@102/70kg
3 Push Jerks

Goal: Sub 8 min on all intervals

C,
Outdoor Activity

6 x (3+2) @65/45kg
- Rest 1:30 btw sets
- No TnG
- Focus on your technique and be snappy

“Plan – Do – Reflect” (Deliberate Practice)*

• Choose 3 to 5 movements (parts) to work on today See movement options for scaling movement difficulty up/down

2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Bar muscle-ups
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: (7.62m) Handstand walks
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Single leg squats (alt)
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Toes-to-bars
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Handstand push-ups

Handstand push-up → Wall-facing HSPU → Strict HSPU (deficit or regular) → Kipping HSPU
Bar muscle-ups → Jumping bar muscle-up → Chest-to-bar pull-up → Pull-up