135 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Push press + Split jerk
- 3x2+2 @ medium weight
- 30 35 40 kg

B. Clean and jerk
- Build to RPE 9 1+2 for the day > 1+1

C. Every 90 s. for 3-6 sets:
- Clean + 2 Jerks @ 85-90% of todays top set > 1+1

D. Segmented Clean deadlift
- 3x5 @ 100-105% of max of C)
- 65 kg

AM: 40 min
90 s. run/60 s. walk
5.85 km, 6.50 min/km
129/160

PM: 160 min
Warm up for 20 min
1.Ring muscle up
- Drills
- MU 15x1
- MU + HTR 5x1
- MU 5x2
- MU x30

2.Strict HSPU
A.2 rounds of:
- WRIST FLEXION x 8
- PLANK LEAN x 8

B. EVERY 90 s. x 7:30 (5 sets):
- CROW HOLD x 15 s.

C. 3 sets, elbows locked:
- BOX HANDSTAND x 40 s.

3.Metcon
3 rounds, faster each round:
15 KB Swings @ medium weight - 20 kg
15 Wall balls
15 Burpees to target
Rest 90 s. between sets, faster each round
Times: 2.21, 2.16, 2.10, 2.12, 2.03

Four sets of two alt hand negative one hand pull-ups (2 per hand). Resist as much as possible.

Four sets of three reps. Mark singke kb weight.

Back squat 3-3-3+
Start @ moderate weight and add weight every set. Last set is an amrap with 3 as a minimum
+
12min amrap
4 DB Devil press
6 DB box step ups
8 TTB

Warmup
300x single unders
10x crab walk
10x monster walk
10x external shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band
10x banded internal rotations 15# band
10x banded external rotations 15# band

Conditioning: Power Day
5 RFT
-10x single arm banded rows per side
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x plyo pushups
-10x transverse sandbag toss
-10x KB swings 53#
-10x heavy bag front kick, 1-2 jab/power combo
1:00 rest between rounds

Smoker
1:00 each
-Banded chest press hold
-Banded row hold
-Banded 1/4 top squat hold
-Banded 1/4 top deadlift hold

Core
4 rounds
-15x sit-ups
-15x rev hypers
-15x back extensions

Recovery
-:30 pec stretch each side
-1:00 child’s pose
-1:00 cat/cow
-1:30 rev hyper lower back decompression

AMRAP 20' OF:
5 TOES TO BAR
10 THRUSTER 40/30 30/20
20 DOUBLE UNDER

Back Squat 1RM

"Crazy Grace"
For time:
60 C&J
Every time you break perform 8 bar facing burpees
*RX 61/43 kg
18 min cap

For time:

• 21 back squats
• 42 GHD sit-ups
• 15 back squats
• 30 GHD sit-ups
• 9 back squats
• 18 GHD sit-ups

♀ 155 lb. ♂ 225 lb.

30 power snatch 45kg