Buy in
25 burpees to target

1-2-3-4-5-6-7-8-9-10
Pull-ups
Box jumps 24/20”

Buy out
25 burpees to target

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
E2MOM
10@ 50%
8@60%
6@70%
4@80%
2@85%

1000m Row
4 Deadlift 102,5kg
28 Box step up with 2 x 22,5kg db / 50cm box
20 Devils press 2 x 15kg db
1000m Row

4 rounds
2x5 Kb armbar + 2x5 Kb windmill
4x20sec hang
2x10 lateral split squat 2x10 Cossack squat
+
Animal walks
2x bear crawl
2x ostrich walk
2x rabbit jumps
1x low squat walk
1x chimp jumps
+
3x4 lizard push ups
+
Lite boxning

Double DB Single-Leg RDLs: 3 x 8 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Sumo Deadlift against a band
5 x 5. Rest 2:00

• Goal: Build to a tough set of 5 in 5 sets.
• Not Touch and go, reset on each rep

75 min
Warm up for 10 min

1.Row progression
Week 2
2 > 3 rounds of:
4 min row @ spm 20
3 min row @ spm 22
2 min row @ spm 24
Rest 5 min between rounds
Avg. paces: 2.10, 2.10, 2.09
HR 152/180
Total time 37 min

2.Cool down
22 min easy bike

Rest day

150 min
Warm up for 20 min

1.BLFY + CTB
- BFLY x 50
- BCTB x 5 (singles)
- KCTB x 5 x EMOM8

2.WL
A. Clean complex
Build up to heavy 2 Clean + 2 Jerk in 15 minutes
- 25 35 45 50 55 60 kg

B. Power clean
EMOM8
2 Power clean
- 45 47.5 50 52.5 55 57.5 60 60 kg

3.Metcon
4 rounds for time:
15 OHS 35 kg > 30 kg
15 Bar over burpees
- Time: 9.29
- All OHS UB :)

4.Accessory
- Not done

105 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Shoulder press TEST day
Build up to heavy 5 rep shoulder press

B. EMOM9
1. Unbroken "max" set of strict chest to bar - 5
2. 40 s Hollow hold
3. 16-20 Pistol squats for frequency - 10

3.Metcon
- Not done