30 min
1 min walk/2 min run
HR 127/152
4.25 km
7.05 min/km

45 min
Massage

110 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 20 (singles)

2.Back squat
A. 6 RM

B. 4x4 @ 6 RM

3.Conditioning
3 rounds for consitency:
12 Burpees
10 Deadlifts
8 Hang power cleans
6 Shoulder to overhead
- Rest 2 min between sets, bar @ 40-45 kg > 37.5 kg
- Times: 1.31, 1.32, 1.31

4.Accessory
Not done

130 min
Warm up for 20 min

1.MU
- Drills
- MU 22 x 1

2.Snatch
5x3 @ 42.5-45 kg
- Rest as needed

3.Strength
3 sets:
ME Ring dips - 10 7 6
15 DB Lateral raises - 10 lbs

Small Nurph

2300 m run
100 pull up
2300 m run

5x5 negative pull ups, 3 sec down

8 e2mom 2 power snatch + OHS

5 sets/ 5 reps

Home workout. 40 min amrap.

5-10 pull ups
5-10 floor press (depends about available weights)
10 pistol squats
15-20 sit ups
10-15 dumbell/kettlebell dead lifts

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

PWR(12)
3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

WRK(24)
WRK 4:00 REST 2:00-RPT 4
8 single arm alternate db devil's press(change hands after each rep)
16 dumbbell hopovers
24 dumbbell sit ups
(choose weight)

Opt(6:00)
2x400m on the 3:00

Finisher
50 kneeling crunch
1:00 minute hamstring stretch