6 rep maximum for Floor Press.

IF YOU WILL DO 19.4 TWICE:

20-30min LIGHT AEROBIC WORK AND GOOD MOBILITY

IF YOU DO 19.4 ONCE:

60-90MIN AEROBIC ENDURANCE WORK:

20-30 min Zone 1 (bike)
20-30min Zone 2 (bike or row or run)
20-30min Zone 1 (bike)

I will post pm session for Saturday when we know what is 19.4

Banded Pulldowns: 3 x 20. Rest 60s.

10 x 1 min AMRAP, rest 2 min btw rounds
2 Ring Mu
20 Du´s
6 m HS walk

Assaultbike

Work:Rest (s)
45:90
40:80
35:70
30:60
35:70
40:80
45:90

Work at 80% rest at 40% of your power output

• 5-5-5-5-5 of:
BB Front Squats
5 @ 8 RPE (-5%) (Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80% 1RM 5 reps
75% 1RM 5-5 reps

Shoulder Press 8-8-8, add weight for every set, then max reps @ 50%

EMOM 18

Squat snatch Complex

minute 1-6 : 2 snatch highpull + 1 squat snatch 50-70%
minute 7-12 : 2 squat snatch 70-85%
minute 13-18 : 1 squat snatch 85-100%

3 Rounds

15 Shoulder-to-Overhead 50/40

400 Meter run
12 Overhead Squats
9 Chest-to-Bar Pull-ups
30 Double-unders

8 Rounds

10 Wall Balls
8 Alternating Dumbbell Squat Snatches 22,5/15

6 Chest-to-bar pull-ups