AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.23 min/km
HR 124/155

PM: 135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. EMOM10: 2 Snatch
%
1-4 minutes: 65-70% - 38 kg
6-7 minutes: 70-75% - 41 kg
8-10 minutes: 75-80% - 44 kg

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 52.5 kg

4.Accessory
EMOM9
1. 20 + 20 s. side plank hold
2. 40 s Max reps DB squat snatches - 25 lbs
3. 8 TNG snatch grip deadlift x75-80% snatch 1RM - 44 kg

For time:

15 Unbroken Clean & Jerk
3000/2400m Bike Erg

Rest 3 minutes

12 Unbroken Clean & Jerk
3000/2400m Bike Erg

Rest 3 Minutes

9 Unbroken Clean & Jerk
3000/2400m Bike Erg

• Every Break on Barbell 500/400m Penalty Bike

Barbell 60/42,5kg

TC 40

3 rounds for time:
15 thrusters 30 kg
12 burpees

For time

• Run 2,500 meters
• Swim 800 meters
• Ski erg 1,600/2,000 meters as an alternative to the swim.

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(27)
WRK 7:00 REST 2:00 x3
10-12-14-16-18-etc plank taps
20 dumbbell hopovers
30 sit ups
40 mountain climbers
only increase plank taps every round, 10 the first round, 12 the second round, etc. Pick up where you left off on every round.

Finisher
50 round the world
1:00 butterfly stretch

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

30s ON, 30s OFF x8 rounds (40min)

1) Slep push
2) power cleans @60/40kg
3) Burpee box step ups
4) Hollow rocks
5) shuttle run

For time:

400m run
20 power snatch
400m run
20 clean and jerk
400m run
20 overhead squat
400m run
20 thrusters

Rx 60
Int 50
Scale 40

Basic Condition 80 minutes

20-22-24-26-28-30-32....

*Every 8 minutes

3 rnds "Cindy"

7 x 8