120 min
WU for 15 min

1.Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
10 15 20 25 27 kg
Result: 27 kg

REST 5 minutes

B. Strict chin up – as many repetitions as possible
Result: 16

2.Shoulder press
A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
Result: 36 kg

REST 5 minutes

B. Shoulder press – As many repetitions as possible @ 80% of A
Result: 9x29 kg

3.Conditioning (ASR, MSS, MAS tests)
ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test
A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
Result: 1.31 / 500 m

REST 5 minutes

MAS (Max Aerobic Speed) Test
A. Row – 2000m for time

1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
2. Final time / 7.50
3. Average HR / 178
4. Max HR / 188
5. HR @ end of row / 188
6. HRR @ 60 seconds after finishing the row (stay standing) / 172
7. HRRD (Heart Rate Recovery Differential): 16

4.Cool down (10 minutes)
A. 10 minutes on AB/row or similar, HR < 140

WOD: 5 RFT
20x push up
30x KB snatch (one hand, alternating)
40x Russian twist
KB 24/16kg

4 sets:
8 Seal Row
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
4x35 3x37.5 3x40 5x42.5

Ilta: 120 min

WU for 10 min
Skill: MU practice for 15 min
Progressions
Strict muscle up 2 x 1 reps
C. 10 minute EMOM – 3 to 6 ring muscle ups > 15 minute EMOM
1 ring muscle up

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range
Note. Drop the barbell between each rep in a set

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 4 x 10 @ 40 – 60%1RM, rest as needed before A2
25 27.5 30 32.5
A2. Chest to bar pull up – 4 x 10 to 20, rest as needed before A1
4 x 10

B. Alternate
B1. Power clean and jerk – 4 x 10 + 10 @ 40 – 60%1RM, rest as needed before B2
25 30 30 30
B2. Pistol – 3 x 10 to 20 per side, rest as needed before B1
2 x 10 per side

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Chin over bar hold – accumulate 15 to 20 seconds > 20 sec
D2. GHD arch hold – accumulate 30 sec hold > hands behind neck
D3. Handstand hold – accumulate 15 to 20 seconds > facing the wall, 20 sec
D4. L-sit hold – accumulate 10 to 15 seconds > parallel bars, 10 sec

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Slow pull power clean – 15 x 1 @ 65%+, go every 75 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 / 3x52.5 / 3x55/ 1 x 55 2x57.5 / 3x57.5

Ilta: 120 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy set of 1 snatch + 1 hang snatch for the day, aim for 4 to 8 sets @ 80-90%1RM range

2.SPP (Conditioning)
A. 5 rounds for time
21 cal row
15 burpees over the rower
12 DB squat cleans @ 2 x 25/17.5kg (55/40lbs) > 2 x 30 lbs
3 rope climbs > w/ legs
450m run > 12 cal assault bike, ankle pain
Time cap. 40 minutes
Result: 39.29
173/182

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 14

Aamu: 45 min

WU for 10 min
1.Strength
B1. Front squat – 4 x 3 @ 75 – 80 – 85 – 90%
Note. Last set AMAP (As Many As Possible) > 6

Iltapäivä: 135 min

WU for 15 min
Skill: MU practice for 45 min
Progressions
Muscle up 6 x 1 reps

B. Alternate
A. Deficit Deadlift – 4 x 6 @ 64-68%1RM DL, rest 3 – 5 minutes between sets
70 72.5 75 75
B2. Close grip bench press – 4 x 3 @ 75 – 80 – 85 – 90%
Note. Last set AMAP (As Many As Possible) > 5
40 42.5 45 47.5x5

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Handstand push up – max reps in 20 to 25 seconds > abmat + 10 kg plates / 6 6 7 7
(2) – Double unders – max reps in 30 seconds / 43 43 44 45

REST 2 to 5 minutes between EMOMs on part A

B. > not done

C. Toes to bar – 50 to 100 reps, in as few a sets as possible, rest as needed between sets
5x10+9+1 = 60 reps

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Push up – 10 to 15 reps, tempo 2020 / 9 10
D2. Hollow hold/rock – accumulate 30 sec hold / 30 reps / hollow rock
D3. Strict chin up – 6 to 10 reps, tempo 2020 / 6 7
D4. GHD back extension – 6 to 15 reps, tempo 2011 / 10 10

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

60 min
WU for 20 min
1.Weightlifting > not done

2.Conditioning

A. 8 Intervals of 2 minutes on : 2 minutes recovery
12 deadlifts @ 70/47.5kg (155/105lbs) > 30 kg
9 hang power cleans > 30 kg
6 push jerks > 30 kg
THEN AMRAP in remaining time of
15/10 cal assault bike > 5 cal
10 bar facing burpees
Results: 1, 6, 7, 8, 8, 8, 8, 10 BFB

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Complete as many rounds as possible in 10 minutes of:

• 20 GHD sit-ups
• 205-lb. squat cleans, 5 reps

2 ring muscle ups
4 deficit hand stand push ups
6 toes to bar

3 times to hit the fastest time

10 Hang Power Cleans @40%
20 Wall Balls