120 min

1.Skill: HSW practice for 20 min

2.Jacked gymnastics workout

A. Bar muscle up technique
BMU x 7 reps

3.TTP Engine week 5 / SPP (Conditioning)

A. For time
12 – 9 – 6 – 9 – 12
Thruster @ 40/30kg (95/65lbs) > 25 kg
Bar facing burpee
Time cap. 10 minutes
Intent. HARD sprint
Result: 8.52
178/186
Recover 10 minutes before B

B. For time
12 – 9 – 6 – 9 – 12
Assault bike (calories)
Chest to bar pull up
Time cap. 10 minutes
Intent. HARD sprint
Result: 11.16
175/185

Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

Morning: 30 min
30 min walking, including a breath ladder up to 10
105/128

Afternoon: 120 min

1.Jacked gymnastics

A. Ring MU technique
B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
12 7 5

2.Skill: HSW practice for 10 min

3.Conditioning from TTP Engine week 5
Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
30s @ rest
Rest. 2 minutes between sets of intervals

Row 1.52.4/500 m, 1.51.7/500 m
AB cal: 42, 43
165/182

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Dice are back. Roll to decide your fate.

*45 sek assaultbike - 75 sec rest
*45 sek max c2b - 75 sec rest
*45 sek max cal row - 75 sec rest

Barbell condition:

Every 3min for 4 rds:
10 tng power snatch + 10 OHS
Rest additonal 3 min

Every 3min for 4 rds:
10 tng power clean + 10 STOH
Rest additional 3min

Every 3min for 4 rds:
10 hang squat clean + 10 front squat

Go as heavy as form allows. You can change weights when movement/movents change. Try to hit all sets with same movement with same weight.

AMRAP :20s – Clusters (115/80)
Rest :40s
AMRAP :40s – Clusters (135/95)
Rest 1:20
AMRAP 1:00 – Clusters (165/110)
Rest 1:20
AMRAP :40s – Clusters (135/95)
Rest :40s
AMRAP :20s – Clusters (115/80)

For time:
Buy in 100 Double unders
3RDS:
8 Power clean 30 kg
8 Front squat 30kg
8 Shoulder to overhead 30kg
50 KB Swing 16 kg
Cash out 750m row

SHOULDER RECOVERY
Following today’s training, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders

Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats

Part 3) Heavy Attempts
1 Repetition @ 84% of 1RM Snatch
1 Repetition @ 87% of 1RM Snatch
1 Repetition @ 90% of 1RM Snatch