Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(25)
Complete 5 rounds-rest two minutes after each round. Record the slowest round.
30 kettlebell swings
30 sit ups
30 jump rope/hvy rope/double unders

Finisher
50 russian twist
1:00 hamstring stretch

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

3 rounds
10 alt lunge with 3 sec chest opener at bottom
10 Cossack squats
5 broad jumps

Strength
Bulgarian split squat (with DBs)
10 reps per leg
1 min rest
X3

*keep weight the same for all 3 sets.

A.
5 X Every 5min
25 Cal ski (20)
60 DU (80 su)
25 GHD su

B.
8 X Every 5min

1)
21 Cal row
15 Thruster
7 RMU (2 rope climb)

2)
21 Cal echo bike
15 Strict hspu
7 BMU (less bmu/c2b)

C.
”Core”

Deadlift 5rm of today

125 min
Warm up for 15 min

1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 1 set of:
- PROTRACTION PUSH UP x 6

C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each set

D.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets

2.WL
A. Dip Snatch
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kg

B. Working sets
- 4x5x72.5 kg

C.. Back squat jumps
- 3x3x15 kg

110 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 3 sets of:
- HEADSTAND x 20s
- PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
No rest between exercises
Rest 60s between sets

C. 5 sets of:
- BOX HSPU (KNEELING) x 3, 5s down
- ARCH HOLD x 20s

3.Metcon
E2MOM10:
Tough effort Toes to bar > GHDSU - 25 20 19 18 18
Ski-erg @ 80-85% effort

4.Accessory
3 sets:
8+8 Quadruped Bird dog row
10 DB Supinated front raise

35 min easy bike

135 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Push press + Split jerk
- 3x2+2 @ medium weight
- 30 35 40 kg

B. Clean and jerk
- Build to RPE 9 1+2 for the day > 1+1

C. Every 90 s. for 3-6 sets:
- Clean + 2 Jerks @ 85-90% of todays top set > 1+1

D. Segmented Clean deadlift
- 3x5 @ 100-105% of max of C)
- 65 kg

AM: 40 min
90 s. run/60 s. walk
5.85 km, 6.50 min/km
129/160

PM: 160 min
Warm up for 20 min
1.Ring muscle up
- Drills
- MU 15x1
- MU + HTR 5x1
- MU 5x2
- MU x30

2.Strict HSPU
A.2 rounds of:
- WRIST FLEXION x 8
- PLANK LEAN x 8

B. EVERY 90 s. x 7:30 (5 sets):
- CROW HOLD x 15 s.

C. 3 sets, elbows locked:
- BOX HANDSTAND x 40 s.

3.Metcon
3 rounds, faster each round:
15 KB Swings @ medium weight - 20 kg
15 Wall balls
15 Burpees to target
Rest 90 s. between sets, faster each round
Times: 2.21, 2.16, 2.10, 2.12, 2.03