AM: 120 min
Warm up for 15 min

1.Strength
EMOM12:
1) 5 seated shoulder press 2x10 kg
2) 5 pull up + 10 push up
3) 40 DU

2.Metcon
A. E3MOM x 4:
12 TTB
200 m run
Times: 1.46, 1.34, 1.34, 1.32

B. EMOM21:
1) 12 cal ski erg
2) Max reps wall ball - 6x22 + 23 = 155

3.Accessory
A. 3 sets:
10 seated cable row 40 kg
10 DB bench press 2x12 kg

B. 4 sets:
8/s. sa DB row 16 20 20 20 kg
8 side lateral raise 4 kg
8/s. bicep curls 8 kg

PM: 40 min
Aerobic work
60 s. run/60 s. walk

2 rft
30 cal bike erg
30 push jerk 60kg
30 ctb
30 lateral burpees

Push press
5x10

4 rounds of:

500m row
12x AMSU
8x Burped over rower

160 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.WL
Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 60

3.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)

B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5

C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC

90 min
Aerobic work for 90 min:
15 min erg - crosstrainer, bike, row
Then:
10 v-up
10 hollow rock
10 pike leg raises
20 ankle touches
20 pike heel touches

Amrap 5'
1km Bike erg
Then time remaining:
12 thrusters 40kg
12 ttb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
9 thrusters 50kg
9 ctb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
6 thrusters 60kg
6 ring mu

5 rounds:

8 x Hip thrust (build up to heavy)
8 x Reverse nordic curl

• 2x
  200m Run
  15 Air squat
  10 Push up

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ stretch

• 2x
  3 High Hang clean
  3 Hang clean
  3 Clean

• 2x
  2-3 Tng Clean
  Add weights...

Power