21-15-9
Hspu
Ring dips
Push ups

70 min

Leg day
- Elevated reverse lunge
8+8 x 40, 45, 50, 50
- Leg press
- Hip thrust
- Glute kick back
- Incline sit up
- Hamstring curl
- Abduction

20 min
2 min run/1 min walk

60 min
Massage

120 min

1.Strength
- Strict pull up - 16, 10, 10, 10
- Bench press
- Cable row
- Incline DB press
- Incline DB row
- Straight arm lat pulldown
- Lateral raise

2.Metcon
Assault bike intervals
5 x 4 min on:1 min off
57-60 rpm
Cals: 45-51

105 min

Leg day
- Back squat
4x8x62.5
- Sumo DL
4x8x70-80
- Leg press
- Hip thrust
- Bulg. split squat
- Cable glute kick back
- Abduction

145 min

1.BMU
- 20 reps

2.Gymnastics & aerobic work
For 60 min:
5 min bike
8 CTB + 20 DU + 10 GHDSU
5 min echo bike or run
8 pull up + 10 BJO + 10 GHDSU

3.Strength
A. Shoulder press
3 x 8 x 27

B. 3 ss:
10 incline DB press
8-10 single arm DB row

C. 2 ss:
12 DB lateral raise
8 bicep curl
12 plate front raise

Rx 10-1
Masters 10-8-6-4-2

Wall walk
Thrusters

Rx 70/50kg
Masters 50/30kg

Target <15min, Timecap: 25min
Masters <10min, Timecap 15min

10min emom
2 Clean and jerk 65% from your 1RPM.

5x3 bench press
Go as heavy as you can!

A. 3-3-3-2-2-2-1-1-1 power snatch

Straight into

B. 3-3-3-2-2-2-1-1-1 power clean & push jerk

Lift every 75 sec

Score - heaviest 1’s, 2’s & 3’s