Bench Press

5-5-3-3-1-1

Go Heavy

SO 3:00

00-02 8 back squat
02-05 bike easy bace

05-07 8 db bench
07-10 ski easy pace

EMOM 30min:
- 5 wall ball
- 3 bar facing burpees
- 1 squat clean

(all 3 movements every minute)

Back squats heavy 5rep of today
+
For time:
9x Thrusters @heavy weight
19 TTB
6x Thrusters
16x TTB
3x Thrusters
13x TTB

For Time
21 – 15 – 9
Deadlift (90 kg/ 70 kg)
Bar over burpee
Wall balls (9 kg/ 6 kg)
Box jump (60 cm/ 50 cm)

3 RFT
50 dubs
40 walking lunges
30 DB snatch 50/35
20 single DB goblet squats 50/35
10 ring dips

Every 90 seconds for 7 rounds:

Snatch/power snatch (heavyish)

VX7A

600m run
21 deadlifts
21 box jumps
21 wall ball @9/6kg
3 rope climbs

400m run
15 deadlifts
15 box jumps
15 wall ball @9/6kg
2 rope climps

600m run
9 deadlifts
9 box jumps
9 wall ball @9/6kg
1 robe climp

Deadlift ~50-55%

TC: 40min

4 rounds
400m row
15 power snatch 35 kg
15/12/9/6 hspu

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes