Push Press 3RM 3-3-3-3-3

Row Intervals ( 3 rounds )

Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20

• recovery bike 7:00 between sets 40-50% @ FTP 20

25 Min EMOM
1. 10 Strict T2B
2. 10 medball cleans
3. 30-50 DU's
4. 16 Russian twists with ball
5. Rest

Alternate for 15 Mins through;
1. 1-3 Rope Climbs
2. 5-8 strict hspu
3. 45 sec plank hold

3-4 Rounds for quality
10 cyclist squat. Heels elevated 15kg plate and 2xKB front rack.
10/10 Bulgarian split squat back rack BB

This will be leg heavy! TC 15 Mins

5x6 back Squat

Go by feel, don't go too heavy if you intend to do the open Friday or Saturday.

Run 400m
12 OHS 40/30kg
Run 400m
12 T2B

TC 26 Minutes

14 Snatches 40/30kg
16 pull ups
18 wall balls

20 thrusters 40/30kg
15 c2B
9 bar over burpee
90 secs rest.

Post total time at the end

TC 26 Minutes

AFAP (As Fast As Possible)
1 Deadlift 100/70kg
2 Burpees
3 Pull Ups
4 Push Ups
5 Toes 2 Bar
6 Shoulder 2 Overhead 40/30kg
7 Box Step Ups
8 Lunges
9 Sit Ups
10 Ring Rows
11 KB Swings 24/16kg
12 Front Squats 60/40kg

*Perform as following. Exercise 1, then 2-1, then 3-2-1, then 4-3-2-1 etc.