A)
EMOM 5:00
For quality
30 Double Tap Jumps aka Penguin Jumps

B)
4 rounds
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round

C)
Finish with side plank 60-90s per side

4-5 rounds for quality

6 Bent Press total
8 Single Arm Overhead Reverse Lunge
10 American Swings
24 Double Unders

Rest day
60 min massage

30-25-20-15-10-5 reps for time of:

• Burpees
• L pull-ups

AM: 40 min
PK2-VK1
2 min run/1 min walk
6.45 km, 6.14 min/km
HR 140/170

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 12x2
- MU x 30

2.WL
A. Snatch 2 RM

B. Segmented Snatch deadlift
5x3 @ 100-105 % of max Snatch
- 52.5 kg

3.Strength
5 sets:
8 Three point DB Row - 35 35 45 45 45 lbs
8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

EMOM x 20

1) 12-16 reverse lunge
2) 8-12 squat jump

*

OPTIONAL:
3-5k run

125 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Box squat
A. Build to RPE 8 set of 5
- 50 70 90 100 kg

B. 4x5 @ top weight
- 100 kg

3.Metcon
Every 2 minutes for 7 rounds:
3 Heavy Devil's press - 2 x 15 kg
8 Cal ski-erg
3 Heavy Devil's press
- Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
- HR: 175/186

4.Accessory
3 sets:
10+10 Single leg Glute bridge
10+10 Single leg Seated knee extensions

30 min " AMRAP "

for quality / at

600 m row
50 DU tai 30 rower over jumps
20 box over steps
10 lateral burpees
5 Bar MU / 10 pull ups

3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold

Treenausta