AMRAP (with a Partner) in 26 minutes
6 Deadlifts @100/70kg, each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups/C2B, each
15m Partner Barbell Carry @100/70kg

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.

15 min AMRAP

OH Walking Lunges- 12 reps
Hollow Rocks- 10reps
Broad Jumps- 5reps

3 x 8

AM: 60 min
2 min run/1 min walk

PM:130 min
Warm up 20 min

1.HSW
- 24 m.

2.BMU
- Drills
- 8x1 + 5x2
- 18 reps

3.Bfly
- 60 reps

4.Snatch + Overhead squat
Heavy 1+2 for the day

5.Every 30 s. for 10 minutes
1 Snatch from ground @ 85-90% of 2)
- 42.5 kg

6.Accessory
- not done

Rest day

AM: 70 min
Warm up 30 min

1.Running intervals
1600m @ Fast pace! - 6.37
- Walk rest 600m-
1200m @ 305-310s - 5.03
- Walk rest 400m-
1000m @ 245-255s - 4.07

Cool down for 10 min

PM: 165 min
Warm up for 15 min

1.HSW
- 23 m.

2.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 10x1 + 2x2
- 14 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

3.Shoulder press
A. 1 RM

4.Accessory
A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

B. Accumulate 50 KB Side bends per side @ 24 kg

C. 50 push ups

D. 4 sets:
8 Seated rope pulls

E. 3 sets:
8 KB bottom up press - 6 6 6 kg
10 side lat raise - 10 10 10 lbs
7/s. bicep curls - 25 25 20 lbs

150 min
Warm up 15 min
- 15 bfly
- 10 CTB

1.HSW
- 23 m.

2.MU
- Drills
- MU 5x1 + 6x2
- MU + HTR 3x1+1
- Total of 20 MU

3.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 8 6 4 s.
- Knees on box - 15 s.

B. 3 rounds:
15s Max effort Box pike HSPU
45s Shoulder presses w/ stick
- Rest 3 min and repeat twice. Total of 9 rounds
1) 4 3 7
2) 5 3 6
3) 4 3 6

4.Front squat
4x6+ @ 64 kg
- Rest as needed
- Last set 7 reps

5.Accessory
4 sets:
6+6 KB Lateral lunges - 12 kg
8-12 Banded GH Raises - 8 reps
- Rest 2 min between sets

AM: 120 min
Hard routine
Warm up for 10 min

1.Snatch doubles up to 85 %

2.Slow snatch pull
- 4 x 3 @ 105 % of 1)
- 53 kg

3.Conditioning
A. For 32 min, 1 min on : 1 min off (4 rounds)
1) Bike - 16 17 18 19 cal
2) Cindy - 4 rounds + 15 reps
3) Ski - 13 14 15 15 cal
4) 10 DB power clean + max burpee over DB - 30 lbs + 9 10 10 11 reps

4.Accessory
A. 60 band pull apart
B. 50 bicep curl with band
C. 40 tricep ext. with band
D. 30 leg raises on stall bars

PM: 75 min
Warm up for 10 min
1.4 sets:
8 pull ups
8 bar dips

2.3 sets:
15 seated DB press - 8 7 6 kg
15 DB lat. raises - 3 3 3 kg

3.3 sets:
12 low cable pulley - 40 40 45 kg
8 incline DB press - 6 7 7 kg

4.3 sets:
10 bicep curl & press - 7 7 7 kg
8 sa. DB row - 16 16 16 kg

5.3 sets:
15 bicep curls - 12.5 kg
10 pike leg raises
20 hollow rock
40 side heel touches

AM: 30 min
1 min walk/2 min run

PM: 130 min
Warm up 15 min

1.Bfly
- 25 reps

2.HSW
- 20 m.

3.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Muscle up
- 13 x 1
Parallel blocks alternating bottom of dip swings and support swings
- 10x 3+3+3+3 - not done
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition
False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5

4.Squat clean
Heavy triple for the day