1 Set:
Max Unbroken Strict Chest to Bar Pull-ups

• Worlds Greatest Stretch x 30s per pose
• Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
5/4/1=:30 work :30 rest
plyo jumps
wall sit
shuttle runs
sandbag hang clean

Finisher
60 oblique crunch
1:00 butterfly stretch

4 SETS EACH
Deadlift x8
Pull-ups x8
-Then-
Power Snatch x6
DB Bench Press 10,10, 8, 8

Basic Endurance 50 min

Run, Ski, Bike

Tabata x 4
Deadlift 50kg
Hang power clean 40kg
Frontsquat 30kg
Push press 25kg

165 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 14x1

3.Back squat
- 4x10x60 kg

4.Gymnastics conditioning
EMOM24:
1) 6 KCTB (2x3)
2) bike
3) 8 TTB + 12 walking lunges
4) bike
5) 8 HSPU - abmat
6) bike

5.Strength accessory
A. 3 sets:
10 SCTB feet on box
12 hip thrust - 60 kg

B. 3 sets:
12 DB press - 20 lbs
12 bicep curl - 13 kg
12 side lat raise - 10 lbs

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2, go every 90 s. x 12

40 min
4 min run/1 min walk
6.6 km
HR 130/164
6.20 min/km

150 min
Warm up for 20 min

1.HSW
- 15 m

2.BMU
- 10x1

3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

4.Strength
A. FS
- 5x5x60 kg

B. DL
- 4x10x70 kg

C. 3 sets:
8 strict pull up
10 shoulder press - 25 25 25 kg

D. 3 sets:
12 DB prone row - 25 25 25 lbs
8-12 DB bench press - 8x25 10x25 12x25 lbs