50 min
2 min run/1 min walk

170 min
Warm up 25 min
- 10 BMU
- 30 bfly

1.HS Walk practice
- HS Body tightener 3-4 sets
- 3-4 sets Super slow Wall facing shoulder taps
- 3-4 sets of: Handstand rocks
- 20 m HSW

2.Snatch balance
Build to challenging but snappy set of 3
- 25 25 25 27.5 30 32.5 35 35

3.Hang snatch from above the knee
- Build to challenging set of 4

4.Accessory
3 sets:
10 Scap pull ups
6+6 Lateral box step ups (High box, no weight)
1000 m Easy Bike

5.Strength
A. 3 sets:
12 low cable pulley - 40 40 45 kg
10 side lat raise - 10 10 10 lbs

B. 3 sets:
8 bicep curl & press - 20 20 20 lbs
8 3-point row - 35 35 35 lbs

C. 2 sets:
15 bicep curl 15 kg
15 push up
20 pike leg raise

AM: running not done

PM: 135 min
Warm up 15 min
1. HSW
- 18 m.

2.MU
False grip low amplitude ring swings
- Accumulate 80 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 > 10 reps

3.Shoulder press
A.5 RM

B. 5x3 @ 5 RM weight

4.Core work
A. 3 sets:
Single leg Toes to bar x 8-14 - 10 10 10
GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.

140 min
Warm up 20 min
1.MU
- Skill drills
- MU 8x1 + 1x2
- MU + HTR 7x1+1
- 17 MU

2.HSPU work:
A. 3 sets:
Max effort Bottom of HSPU hold
- Back to wall
- 2 2 2 s.
- Rest 2 min between efforts, then

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

3.Front squat
4x6+ @ 60kg
- Rest as needed
- Last set 8 reps

4.Strength
A. 3 sets:
8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
6-10 (Banded) Glute ham raises - 6 6 6
- Rest 60-90 s between sets-

10 wall balls @ 20lbs
15 cal ass bike
20 wall balls @ 20lbs
15 cal ass bike
30 wall balls @ 20lbs
15 cal ass bike
40 wall balls @ 20lbs
15 cal ass bike
50 wall balls @ 20lbs
15 cal ass bike

4rft

15 ring rows on box
10 box jump overs
5 power cleans @100kg
1 rope climb

14 min AMRAP

Deadlift- 3reps
Push up- 9reps
Jumping Air Squats- 12reps

Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Intervals
c/o Alchemy 365
A10:

2 Rounds –

30 seconds:
Single Arm Plank (right)

30 seconds:
Single Arm Plank (left)

3 minutes:
11 Single Arm Push Press (right)
11 Single Arm Push Press (left)
22 Butterfly Sit-Ups

30 seconds:
Plank Hold

30 seconds:
Rest

A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

Finisher
50 deadbugs
1:00 samson stretch

GO ALL OUT - Rest as needed between sets

6 sets

• 20 second sprint on the assault bike

Your score is the total amount of calories you accumulate

Valakyykky

3 x 3