130 + 40 min
Warm up for 10 min

1.Strict muscle up strength
A. Ring support hold
- 4 x 15 s.
B. Bottom of dip hold
- 3 x 15 s.
C. Feet assisted negative
- 2 x 3
D. Negative
- 3 x 1
E. Strict muscle up
- 5 reps

2.Split jerk
- 2 RM

3.Metcon
A. AMRAP8:
12 DB thrusters - 25 lbs
50 DU
Reps: 5 rounds + 12 thrusters

Rest 2 min

B. AMRAP8:
250 m ski
8 power snatch - 30 kg
5 BMU > 3
Reps: 2 rounds + 250 m ski

4.Strength
A. 3 sets:
8 DB bench press - 30 30 30 30 lbs
8 3-point row - 35 45 45 lbs

B. 3 sets:
10 low cable pulley - 40 40 45 kg
10/side sa. DB STOH - 35 35 35 lbs
8 side lateral raise - 15 15 15 lbs

C. 3 sets:
8/side bulg. split squat - 30 30 30 lbs
8/side bicep curls - 25 25 25 lbs
8 hamstring curls - 10 10 10 kg

D. Tabata shoulder press - 10 kg

E. EMOM7: abs

AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.Musce up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

Back squat, build up to heavy 5rep of today in 15-20min
+
20-15-10
DB push press
Rkb swing
TTB

4 set of 8reps, one rep is full range plus half rep, chest tap to mid.

Rest 1min.

2:00 Max Reps Double Leg Banded Hamstring Curls
2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)
2:00 of Parasympathetic Breathing

Back squat 3x7 @75%

Thoracic Flow video

Strict hspu 5 sets of 5 reps.
As heavy as form allows.

3 sets, 10 reps per set.
As heavy as form allows.

Deadlift 60kg
Kb row 2x16kg
1-3-5-7-9-11-13