21-15-9 reps of:
115 pound Deadlift
65 pound Overhead squat

18min cap:
75 Double Unders
30 Wall Balls
20 KB Swings 70/53

Run 1.4km
15min
(small block, windsor to almost quinpool to robie)

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10

2 x tabata (alternate the movenets

*medball deadlift
*burpee

20 sec medball deadlift 10 sec rest, 20 sec burpee 10 sec rest...

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR(12)
2 bench press on the minute for 8 minutes

WRK(16)
On the 2:00 min x8
200m row
8 med ball sit ups or toe to bar
8 alt dumbell press 35/20 or 50/35

Finisher
1:00 min plank
1:00 min butterfly stretch

5 rounds of 5 reps (5 reps each side per round)

Bulgarian split squat.

This is not a lunge - this is more like a squat movement pattern

There is no fixed rest between sets - Mix it up with another 5 rounds focus workout, or go emom'ish. it's up to you, just get the work done

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

21-15-9 of:
95# Thrusters
Pullups

3 x

7 kippi renkailla
5 kääntö jalat maassa
3 jumping muscle ups

sen jälkeen 10 min aikaa, harjoittele ring MU

TAI

10 min EMOM
Joka alkava min
*Odd negative MU
*Even 5 strict chest to bar (banded)