Air squats, 10x70, 10x100, 10x120, 6x130, 3x145, 155, 165, 10x100, 10x70.

10 rounds for time
- 100m run
- 10 burbees

Narrow bench press 3x10

2 waves, cleans: mid thigh, below knee, floor

“Thunami Special”

5 Sets, go every 5:00
2 Rounds for time:
6 Burpee 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:
102/70kg (225/155lbs) → 93/65kg (205/145lbs) → 84/61kg (185/135lbs) → 70/47.5kg (155/105lbs) → 61/43kg (135/95lbs) → 52.5/35kg (115/75lbs) → 43/30kg (95/65lbs)

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.

Overview. This workout is named after a small gym in the town of Thun in Switzerland, where it was concocted one late Saturday night many years ago.
Goal. Go as heavy as possible while still keeping everything unbroken.
Key Focus. 1) Pace the burpees, 2) Move with intention on the barbell.
Strategy. Smooth and steady on the burpees. Take a few deep breaths, then begin the barbell complex. This needs to be unbroken, so secure that hook grip. You want to move through the whole barbell complex quickly (not rushed), while maintaining good form. The longer you hold onto the bar, the more taxing this will get. Be sure to accelerate out of the squat and aggressively open the hips on the thruster, as this is likely to be the most difficult movement of the complex. Stay focused on the jerk and get the bar into a stable overhead position for your carry. Walk fast, but under control, trying to breathe steadily during the 10m.
Start your second round right away, again moving smooth and steady. A few extra deep breaths as needed after the burpees before starting the second set of the barbell complex. Rest the remainder of the 5-minutes before going again. If you feel you can go heavier, use the rest time to increase the weight.
Instructions. Set up your barbell and a 10m lane. Each round will consist of the overhead carry out 10m and back 10m to the same start position. Have change plates accessible if you think you might increase the weight.
Debrief.
– Do you feel you went as heavy as you could? Was it strength or heart rate that prevented you from going heavier? Were you able to keep everything unbroken? If not, what happened? How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.See loading options

For time:

50 Box Jumps 60/50
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Superman lifts
50 Wall Ball 20/14lbs
50 Burpees
50 Double Unders

Row max meters in 20 min

AF WEEK 1, Day 3

CONDITIONING:
EMOM x42 (6 rounds)

1) 8-12cal Row
2) 1-2 Rope Climb
3) 8-12cal Ski
4) 5-15m Handstand Walk
5) 8-12cal Bike
6) 8-12 Pistol Squat
7) rest

Overall RPE 3, this should be in your comfort zone. Machines
super easy, work on your gymnastics

31' AMRAP w. partner

Buy in 2025m row
Then
20 alt. DB snatch @22.5/15kg
25 burpee over partner (partner is planking)
12 pull up
31 cal row

E2MOM 5

Pull-ups/Weighted pull-ups