4 Round AMRAP
3min work 2min rest
Reps 2,4,6,8,10…
A&B
A:
DB Hang squat clean @17,5kg
HSPU
B:
T2B
Thruster @40kg

130 min

1.MU
- 15x1

2.Metcon
A1. 4-minute AMRAP
150 m Run
8 CTB
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 20 m run

Rest 3-minutes before next part

A2. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Assault bike
(cal) Row
Reps: 48 cal

Rest 3-minutes before next part

A3. 4-minute AMRAP
150 m Run
10 pull up
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 35 m run

Rest 3-minutes before next part

A4. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Row
(cal) Assault bike
Reps: 49 cal

Rest 3-minutes before next part

A5. 4-minute AMRAP
150 m Run
8 TTB
12 Wall ball @ 9/6 kg
Reps: 3 rnds + 95 m run

AM: 145 min

1.Gymnastics
- BMU x 20 reps

2.Weightlifting
A) Muscle clean + Clean pull under – 3 to 5 x 1+1 @ build up, go every 60 to 75-seconds
- 35-37.5 kg
B) Clean and jerk – 10 to 14 x 1 @ 70-90%, go every 60-seconds
- 50-60 kg

3.Metcon
EMOM30
1) 6 CTB + 8 pull up
2) 10 cal bike
3) 8 TTB
4) 10 cal bike
5) 7 power clean & jerk 45 kg

PM: 80 min
Strength
Legs & shoulders
- Hack squat
- Shoulder press
- Hip thrust
- Hamstring curl
- Abduction
- Lateral raises
- Bicep curl
- Abs

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

6 rounds
10 plate press 10 kg
10/10 elbow rotation from waist 5 kg
10 weighted situps 10 kg plate
10/10 KB rotation round head 10 kg KB
10-8-6-4 -2 bench press, 15-25 kg
Handstand hold 45 sec against wall

35 min
Aerobic work
60 s. run/60 s. walk

2km row
80 burbee boxjump
1km run

145 min

1.Gymnastics
A. HSW practice for 10 min

B. MU
- 15x1

2.Metcon
3 Intervals
A1. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
6 CTB
6 Handstand push up - abmat
6 Burpees to pull up bar
Reps: 2.15 / 3 rnds + 12 reps

Rest 3-minutes

A2. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
10 pull up
8 Push up
18 Air squat
Reps: 2.14 / 3 rnds + 34 reps

Rest 3-minutes

A3. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
12 Toes to bar
24 Wall ball @ 9/6 kg
48 Double unders
Reps: 2.15 / 2 rnds

125 min

1.WL
A) Clean and jerk – 10 to 14 total sets
Hang clean (below the knee) + Clean + Jerk – 1+1+1 @ 65+%, go every 60 to 90-seconds
- 45-60
Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 120-seconds
- 62.5-67.5

2.Strength
A) Box back squat – 4 x 6
- 90 95 100 100

B) Barbell hip thrust - 4 x 8
- 70 80 85 85

C) Leg press - 5 x 10
- 50 70 90 95 95

D) Lunges 3 x 16
- 17.5

E) Abduction 4 x 12
- 40 45 45 45

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid