5 Rounds
Bench x10 (125lbs)
KB deadlift x12 (71lbs)
-then-
3 Rounds
DB curls 8-10 (30lb DBs)
Wreckbag squats x12 (35lbs)
Push-ups x8-10

Warm up
3 rounds
250m row
10 passthroughs
10 seated DB press

Push Press
E2MOM
10-8-6-4-2
Then find 1 RM

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Rest 2 mins

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow + Arch

• 45s. Row/Bike - Handstand hold

• Mobility...

3 Rounds
0:40 dumbel biceps curls 22.5kg
0:20 rest
0:40 tempo push ups
0:20 rest

130 min

1.Front squat
10 x 4 x 72.5 %
- 57.5 kg
- Go every 3 min

2.Gymnastics
EMOM16:
1) 10 pull up + easy bike
2) 8 HSPU abmat + easy bike
3) 40 DU
4) easy bike

3.Metcon
AMRAP20:
3 snatch 37.5 kg
9 TTB
21 cal echo bike
Reps: 5 rounds + 1 snatch

10 push-up
10 jumps
10 sec plank
fhe;iogh;hreio
Drink water every 20 sec

• Rest 1min btw sets

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+ 60s. Lunge complex
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Low Hang Power snatch
  3 Snatch drops

• Mobility btw rds...

120 min

1.BMU
- 2 x 2
- 1 x 4
- 1 x max reps: 16
= 25

2.Metcon
E4MOM x 7:
6 CTB
9 burpee to target
6 DB hang clean & jerk 2 x 15 kg
9 box step over with DBs 2 x 15 kg
Rest of the time easy bike

Times: 2.15, 2.19, 2.20, 2.13, 2.13, 2.12, 2.05

3.Accessory
A. Tabata AMSU

B. YGIG
Bicep curls 1 - 10 - 1
- 10 kg

Rest day, total workouts of the week 7 hours, x 4
Deload week
The Pack Program

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU -
BMU - 25
BFLY - 50
KCTB - 80
HSW -

Recovery
Avg. time to bed - 23:45
Avg. cals/day - 2700
Bodyweight -
Capacity - 83