500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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Barbell Cycling

7x every 90s.
1 complex
1 =
4 Hang Power Cleans
3 Front Squat
2 Push Jerk
- all reps TNG
- start at 65%

WARM UP

10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

5-8rounds:
90s On/30s Off
1) bike
2) ski
3) row
4) echo or run

Not too fast, just move!!!
PK 1-2, not too FAST !!!
COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Back Squat

5x7 @70% of 1rm

“Thunami Special”

Go every 5-minutes for 5 sets:

2 Rounds for time:
6 Burpees over the bar
5 Deadlifts
4 Hang power cleans
3 Front squats
2 Thrusters
1 Shoulder to overhead
10m Overhead carry
* All barbell work needs to be performed unbroken as one big set

Loading. Your choice (As Heavy As Possible), a few suggestions:
100/70kg → 85/60kg → 70/47.5kg → 60/40kg → 52.5/35kh→ 42.5/30kg

Note. Choose your load wisely to be able to complete each round in about 2-minutes
Flow. Complete two rounds, with all the barbell work being unbroken. Rest the remainder of the five minutes, then repeat four more times.

Goal. Go as heavy as possible while still keeping everything unbroken.

Build to your chosen working weight via a single rep complex to conserve energy.

3-4 Rounds:

1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead

Rest 60 to 90-seconds between rounds

10-minute EMOM

1) 1 – 3 Handstand walk pirouettes*
2) 5 – 10 Same leg pistols**

• If doing multiple pirouettes, do these in 5’ segments: pirouette in 1st segment, normal HSW in next, pirouette in next segment etc. ** Match number of reps/side = if you start with a set of 5 on the left leg, make sure to get 5 reps on the right leg before going back to left one (if time)

4 sets of:
5 Shoulder presses
5 Good mornings
Rest

Amrap 31 in teams of 3
31 air squat (all syncro)
12 kb/db snatch (share)
20 gtoh (all syncro, db/kb/plate)
23 kb/db press (share)
20 burpee (all syncro)
24 kb/db bent over row (share)

15 Amramp
3 Wall walks
2 rope Climbs
30m Farmers walk
10 Wipers

EMOM 10

Odd : 7 - 10 Strict Chin-Ups
Even : HS Walk