130 min
Warm up + COS 20 min

1.HSW
- 27 m.

2.BFLY + BCTB
- Bfly - 50 reps
- KCTB - 10 reps
- BCTB on box - 15 reps
- BCTB + swing - 20 reps

3.Aerobic work
A. 3 rounds, total of 60 min:
5 min bike
5 min row
5 min ski
5 min run

135 min
Warm up + COS 20 min

1.MU
- Drills
- MU 12x1 + 3x2
- MU x 18

2.Power clean
- Controlled touch n go triples up to 75 % effort
25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 kg

3.Back squat
- 3x5 @ 60%
- Rest as needed
- 3x5x57.5 kg

4.Aerobic work
A. 3 rounds:
500 m Row
10 Banded face pulls
1000 m Bike
7 Supinated Lateral raises
Time: 19.40

180 min
Warm up for 25 min

1.Snatch from low hang
A. H2

*2.Strength
A. 4 sets:
5 Shoulder press - 27.5 30 30 32
Max effort foot elevates Ring row - 13 9 9 8
- Rest as needed

3.Metcon
A. "Modified Chief": 5x3min on / 1min off:
3 squat cleans 40 kg
6 Push ups
9 Kb swing @ 24 kg
Total reps: 15 rounds + 1 clean

4.Strength
A. 4 sets:
10 sa. DB press - 25 25 25 25 lbs
8 seated rope pull up

B. 3 sets:
12 side lat. raise sta. - 10 10 10 lbs
15 bicep curl - 15 15 15 kg

C. 3 sets:
12 side lat. raise bea. - 2.5 2.5 2.5 kg
8 sa. DB row - 15 15 15 kg
7 bicep curl & press - 20 20 20 lbs

D. 3 sets:
8+8 Reverse lunge to knee lift
6+6 Half kneeling Bottom up KB press - 6 6 6 kg
15-20 s/side Side star plank

E. EMOM7: abs

150 min
Warm up + COS 20 min
- 10 TTB

1.HSW
- 13 m.

2.Snatch
A. 1 RM

3.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40 reps

B. Ring muscle up
- 11x1 + 3x2 - 17 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 reps in sets of 3-5 - 16 reps

4.Strength
A. 5 sets:
KB Bulgarian split squats x 6+6 - 16 kg
Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
Ring face pull x 8-14 - 8 8 8 8 8

AM:45 min
3 min run/1 min walk

PM: 140 min
Warm up + COS 20 min
- 15 bfly

1.MU
- Drills
- MU 16x1 + 1x2 - 18 reps

2.HSPU strength
A. 5-6 sets: Assisted lift off + pike push up - 5 sets
- Rest as needed

B. Slow eccentric Strict HSPU 4x5, feet/knees on box 20"

3.Back squat
A. 3 RM
- Rest as needed

4.Strength
- Done on Friday

Rest day

170 min
Warm up + COS 25 min
- 10 TTB

1.HS Walk practice
- Body tightener x 3-4 sets
- Shoulder taps x 3-4 sets
- HSW - 23 m.

2.BFLY + BCTB
- BFLY - 40 reps
- Box CTB - 3x8 reps
- KCTB - 2x5 reps
- BCTB - singles 15x1 reps

3.Technique primer: Slow squat clean w/ empty bar

4.Squat clean from blocks
Heavy double for the day

5.Strength
A. 4 sets:
Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
Wide grip strict pull ups x Max effort - 10 9 8 8
- Rest 60-90 s. between sets

B. 3 sets:
8 sa. DB press - 25 25 25 lbs
7/s. bicep curl 25 25 25 lbs
20 pike leg raises

PM: 160 min
Warm up for 20 min
- 10 TTB
- 13 m. HSW

1.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 9x1 + 8x2 - 25 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 30

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 30

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 6 reps

2.Push press
A. 4 RM
- Max 2 sets

B. 5 sets:
2 Push presses @ 4 RM - 52 kg
8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
- Rest as needed

3.Core
A. Accumulate 50 KB Side bends per side - 24 kg

AM: 50 min
Warm up for 30 min

1 mile / 1600 m run for time
Result: 6.15
HR 177/188

Cool down for 10 min

180 min
Warm up 15 min

1.Hang clean from below the knee
- Heavy double for the day

2.Strength
A. 4 sets:
5 Bench press - 40 42.5 45 50 kg
Max effort strict pull ups - 13 10 9 9
- Rest as needed

3.Metcon
A. 0:00-06:00:
Row 1000 m
Max DB Step overs 1 x 35 lbs
Reps: 36

06:00-10:00: Rest

B. 10:00-16:00
Amrap of:
10 DB Thrusters - 25 lbs
10 Toes to bar
Reps: 4 rounds + 10 thrusters

16:00-20:00: Rest

C. 20:00-
For time:
3 Rope climbs
15 Devils press - 25 lbs
3 Rope climbs
Time: 4.17

4.Strength
A. 3 sets:
12 sa. seated DB press - 20 20 20 lbs
8 sa. DB row - 35 35 35 lbs

B. 3 sets:
12 side lat raise sta. - 10 10 10 lbs
8 bicep curl - 25 25 25 lbs

C. 3 sets:
15 bicep curl - 15 15 15 kg
15 push ups
12 side lat raise bea. - 2.5 2.5 2.5 kg

D. EMOM7: abs