150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
- Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
- DB Prone row x 8 (Heavy, but controlled) - 25 lbs

Push press 5 x 5 reps

1000m row
50 Burpees
50 Box jumps
800m run

EMOM 15:
10cal row
10cal airbike
10 x hang clean (60%)
4min rest
EMOM 10
20 abmat
20 walking lunge

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

Fu#king rough.

AM: 60 min
2 min run/1 min walk

PM: 160 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-

3x4rounds 90sec send off.
Pull ups: 1-2-3-4
push ups: 2-4-6-8
air squat: 4-6-8-12

Bench Press

5x8@65-75%

Btw sets 7-10 Strict pull ups. Rest as needed

3000m aab
2000m row
1000m ski
200 su
100 air squat
75 situps
50 boxjump
50 pulups
25 burpees

Pick one card at a time. Do as many calories or reps what the card tells you. Take the next card when you are ready.

Spades: C2 bike
Hearts: Burpees
Diamonds: KBS
Clubs: Situps
Joker: 5-6 x power cleans / deadlift

No time cap, do it for quality! So no all out!

Btw. Aces = 14