120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 - - / 47,5 - 50

B. Clean – (12 – 15) x 1 @ 75%+, go every minute. Start @ 75%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

2.Cool down
A. Assault bike for 5 minutes at very easy pace (HR < 130bpm)
B. Movement flow

135 min

Skill: BMU practice for 30 min
13 BMU

Skill: HSW practice for 15 min

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Back squat – 4 x 3 @ 86-90%, rest 90 seconds before A2
A2. Weighted pull up, rest 2 – 3 minutes before A1
3*10 kg 3*12.5 kg 3*15 kg 3*17.5 kg

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 86-90%, rest 1 minute before B2
4*32 2*5*32 kg
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*55 kg

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

120 min

1.Weightlifting
A. Snatch – (15 – 20) x 1 @ 65%+, go every minute. Perform the reps in 2 waves.

B. Clean and jerk – (4 – 8) x 1 @ 85-95%. Build to a heavy single (1) for the day, aim for 4 to 8 lifts @ 85-95% 1RM range
55 55 57,5 60

2.Conditioning
A. For total of 3 rounds of (A1 + A2)

A1. 90 second AMRAP
6 deadlifts @ 100/70kg (225/155lbs)
8 burpee box jump overs 24/20″
Results: 1 + 4 bbjo 1 + 5 bbjo 1 + 5 bbjo

REST 90 seconds before A2

A2. 90 second AMRAP
12 cal Assault bike
6 bar muscle ups > 8 C2B
Results: 1 rnd 1 rnd 1 rnd

REST 90 seconds before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

135 min

Skill: BMU practice for 25 min
9 BMU

1.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 82-84% 65
1 x 4 @ 84-86% 67,5
1 x 3 @ 86-88% 70
1 x 1 @ AHAFA 77,5
A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA, rest 2-3 minutes before A1
6*2,5 kg, 5*5 kg, 4*7,5 kg, 6*5 kg

B. Deadlift, rest 3 minutes between sets
1 x 8 @ 77-79%
1 x 6 @ 81-83%
1 x 4 @ 85-87%
1 x 4 @ AHAFA

C. Rotate through 4 rounds at your own pace, start a new round every 5 minutes
(1) – Turkish get-up – 4 x 4/side @ AHAFA 8 - 10 kg KB
(2) – Handstand hold facing the wall - 20 seconds
(3) – Sled Push – 4 x 20 seconds @ sled + 15 kg
(4) – Sled pull – 4 x 20 seconds @ sled + 15 kg
(5) – Rest

2.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 45 min
Progressions + 14 ring MU

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 3 @ 85-89%, rest 90 seconds before A2
A2. Wide grip strict chest to bar pull up – 5 x 3f / 2f / 1f / 1f / f., rest 2 – 3 minutes before A1
> normal grip SC2B 9 9 8 7 7

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 85-89%, rest 1 minute before B2
3*5*31
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*52,5

3.Cool down
A. Easy Assault bike for 5 – 10
B. Movement flow

135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 81-83% 65
1 x 4 @ 83-85% 67,5
1 x 3 @ 85-87% 70
1 x 2 @ AHAFA 72,5
A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1
7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 78-80%
1 x 5 @ 82-84%
1 x 3 @ 86-88%
1 x 5 @ AHAFA

C. Alternate
C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
C2. 10 v-ups, 10 tuck ups, 10 hollow rock
Rest 1 minute before C1

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

135 min

1.SPP (Skill)
A. Choose a follow along gymnastics session > ring MU practice for 60 min

2.Conditioning
A1. 4 minute AMRAP
30 – 20 – 10 Wall ball @ 9/6kg (20/14lbs)
60 – 40 – 20 Double unders
Result: 3 wall ball (set of 10 wall ball)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A2. 4 minute AMRAP of 10 – 12 – 14 – 16 etc. reps of each
Cal Assault bike
Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg
Result: 2 cal AB (set of 14 cal)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A3. 4 minute AMRAP
10 – 15 – 20 Handstand push up > abmat
20 – 15 – 10 cal row
Result: 15 HSPU (set of 15 HSPU)

Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

A4. 4 minute AMRAP
20 cal Assault bike
20 KB Swings @ 32/24kg (70/53lbs)
20 cal Row
Result: 1 + 3 cal AB

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes

135 min

BMU practice for 45 min

1.Weightlifting
B. Clean and jerk – (5 – 7) x (3 + 3) @ 72.5-85%. Build to a heavy set of 3 cleans THEN 3 jerks for the day, aim for 5 to 7 sets @ 72.5-85% 1RM range
45 47.5 50 52.5 52.5

2.Strength
A1. Back squat – 4 x 4 @ 83-86%, rest 90 seconds before A2

B. Alternate
B1. Strict press – 4 x (4 – 6) @ 83-86%
6*30 3*6*31

3.Cool down
A. Easy Assault bike for 5 min

135 min

A. BMU practice for 30 min

1.Weightlifting
A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 37,5 40 / - 40 40 / 40 42. 42.5 / 42.5 - -

B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
NOT DONE

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 4 @ 82-85%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / f. Rest 2 – 3 minutes before A1.
8 8 8 8 9

B. Alternate
B1. Strict press – 3 x (4-6) @ 82-85% (increase load from last week), rest 1 minute before B2
5*30 6*30 6*30 kg
B2. Reverse back rack lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1
3*12*50 kg

3.Cool down
A. Easy Assault bike

105 min

A. Skill: HSW practice for 10 min

B. Skill: MU practice for 25 min

2.Strength
A. Alternate
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 79-81% 62.5
1 x 4 @ 81-83% 65
1 x 3 @ 83-85% 67.5
1 x 4 @ AHAFA 67.5
A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
1 x 8 no weight
1 x 6 5 kg
1 x 4 5 kg
1 x 6 2.5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 76-78%
1 x 5 @ 80-82%
1 x 3 @ 84-86%
1 x 7 @ AHAFA