A: back squat 3x5@65%
B: Bench press 3x5@65%
C1: Double Kb Shoulder press 2x10
C2: FC Lunge walk 2x16steps
D1: push ups 2xMax
D2: leg extensions 2xMax
E: OH triceps extensions 2xMax

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Warm up
Tabata bike or row

2 rounds
10 squats
10 stationary lunges

Backsquat
10-8-6-4-2
Every 1:30 x 5

WOD
100 jump rope
80 air squats
60 ring rows
40 box step ups
20 Burpees
40 Box step ups
60 ring rows
80 air squats
100 jump rope

3 rft
15 ttb
12 thrusters 45 kg
9 lateral bar burpees

Three sets of ten reps of double kettlebell snatch. Mark weight of single KB.

A)
10 Burpees to target
16 Wallballs @ 20/14lbs
20 DB snatch @ 22.5/15kg

B)
10 T2B
15 Box jumps
20m OH walking lunges @ 22.5kg /15kg

5 Rounds for time :
12 Deadlift
9 Overhead Squat
6 Hang Power Snatch
Barbell 50/35kg
TC 11

165 min
Warm up for 20 min

1.BMU
A. Drills
B. E2MOM x 7: 3 BMU

2.Strength
A. EMOM12
1) 4 Pause Front squat - 57.5 kg
2) 8 TNG push press - 40 kg
3) Rest

B. 3 supersets:
5 Heavy sumo deadlift - 80 kg
75 s. Wall facing HS hold - 45+30 s.
90 s. rest

3.Conditioning
3 rounds for time:
40 cal Ski
20 Toes to bar
5 D-ball over shoulder - 22.5 kg
10 Burpee box jump overs
Time: 19.33 (6.40, 6.40, 6.13)
HR 170/183

4.Accessory
3 sets:
8+8 DB press - 13.5 kg
8+8 bicep curl - 11.5 kg
10 side lateral raise - 4.5 kg
8 STTB

5.Mobility

150 min
Warm up for 20 min

1.MU
- Drills
- MU 7 x 1
- MU 10 x 2
- MU x 27

2.Aerobic work
Workout 2
For 45-90 min:
Bike at HR 110-115 bpm
* Every 10 minutes do 6 strict pull ups + 12 push ups
- 1 h 15 min
- HR 123/161

3.Mobility

Rest day

60 min massage