AM: 40 min
60 s. run/60 s. walk
5.5 km
HR 122/147
7.24 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Conditioning
AMRAP12:
6 Devil’s press - 2x10 kg
12 Toes to bar
6 Double DB STOH
12 Double DB squats
6 Double DB box step overs
12 Burpee over DB
Reps: 3 rounds

3.Accessory
3 sets:
8+8 sa. DB row - 35 lbs
8+8 bicep curls - 25 lbs
10 side lat raise - 10 lbs
15 hollow rock

125 min
Warm up for 20 min

1.BCTB
- BFLY 40
- BCTB 30

2.Back squat
A. Pause back squat
Build up to heavy 3 rep
- 40 50 60 70 75

B. 2x3x80 % at normal tempo
- 72 kg

3.Conditioning
4x1000 m Row
2 min rest between sets
Times: 2.09, 2.08, 2.07, 2.06, avg. 2.08

Rest day

105 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 21

2.WL
A. In 12 minutes:
Build up to heavy 4 rep TNG clean
- 45 50 55 60 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 65-70%
- 45 kg

3.Conditioning
- Not done

4.Core
- Not done

130 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Gymnastics capacity
"JT"
For time:
21-15-9 reps of:
Handstand Push-Ups > abmat
Ring Dips
Push ups > rogue block
Time cap: 15 minutes
Reps: 4 push ups at round of 15 reps

3.Accessory
4 rounds:
20 hollow rock
20 side plank crunches R
20 side plank crunches L

AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg

Find first 5rm
Then do 3x3 with the same weights

For Time
9 6 3
Burpees box jump over 75cm
Ring mu

For time
4 km airbike
150 du
10 round di Cindy
Cindy=5 pull up 10 push up 15 squat

High hang snatch 5x5