90 min
WU for 15 min

1.Skill
A. BMU practice for 25 min
Progressions

B. MU practice for 40 min
Progressions
Muscle up 10 x 1 reps (from boxes)

2.Cool down
5 min AB, TF

AMRAP (8 minutes?)
200m Run
15 Medicine Ball Clean-and-Jerk (14 lbs)

135 min
Warm up for 20 min
- 30 bfly
- 20 HSPU

1.GS
A. HSW 5 min
- 5 m.
B. MU 50 min
- RS
- TWB
- HTR
- 2 S + MU 7 x 1
- 1 S + MU 4 x 1
- Total of 11 MU

2.Strength
A. Strict chin up - 5 RM

3.Conditioning
A. Every 4 minutes for 5 rounds:
10 cal Assault bike
- 15 15 15 14 15 s.

4.Accessory
A. 3 rounds:
5+5 Quadruped shoulder CAR
5 Scap push ups straight into
5 m Seal walk
300 m easy Ski-erg

Amrap 5'
21-15-9
-power snatch 15
-burpee
Amrap 5'
-power snatch 20
-bar facing burpee
Amrap 5'
12-9-6
-pover snatch 25
- burpee box jump overs
Rest 6'

For time

No idea what the prowler weighs empty but you add weight as the time goes

• 20m prowler run empty
• 1 Legless ropeclimb
• 20m prowler run 20kg
• 1 Legless ropeclimb
• 20m prowler run 40kg
• 1 Legless ropeclimb
• 20m prowler run 60kg
• 1 Legless ropeclimb
• 20m prowler run 80kg
• 1 Legless ropeclimb

3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses

Barbell - 50/35kg

For time

• 20 Cal row
• 20 SDHP 60kg
• 20 T2B
• 20 OH Squat 60kg
• 20 C2B
• 20 Burbee box jump 24"
• 20 Cal row

75 min
A. Aerobic work for 45 min
90 sec run, 60 sec walk
48.30, 6.75 km
124/145
7.12/5.25 min/km
B. Shoulder recovery flow

5x5 Deadlift

100 cal bike
100 cal row
100 cal ski