Warmup
-500m bike
-10x banded crab walk
-10x banded side steps
-10x shoulder pads throughs each directions
-10x PVC overhead press
-10x PVC side bends per side

Power Day: 20:00 AMRAP
-10x alternating overhead hammer strikes
-10x lateral overhead hammer strikes per side
-10x sandbag front squats
-10x banded punches per side
-10x ring rows
-10x hand to hand Mjolnir swings

Finisher
-5min heavy bag Tabata focusing on power

Row 3x2000m, rest 90sec btw sets.
Score: avg split time

Rest day
60 min massage

6 rounds for time of

• 2 rope climbs
• 10 ring dips
• 12 GHD sit-ups

E2M for 16min(4 rounds)
1: Shoulder press x5
2: SA DB rows x8-12
+
10-1
KB swing
Burpees

AMRAP 20 minutes in teams of 2:
40 D-Ball Over Shoulder 40/30kg
40 Toes to Bar
40/30 Calories Assault Bike
40 DB Box Step Overs 2x22,5/15 kg (60/50cm)
40 Target Burpees

A: Hspu 5set
B1: strict chin ups 3set
B2: Dips 3set
C: 12min amrap
9 cal Renegade bike
9 Hang Muscle Clean
9 Shoulder press
9 OHS
D: Triceps push downs 1xMax

140 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 5x2
- MU x 15

2.BMU
- 1x1 + 4x2 + 2x3
- BMU x 15

3.Squats
Back squat
6x5x70 %
- Go every 3 min
- 65 kg

4.Metcon
A. EMOM8:
1) 8 cal row
2) 8 pull up + 8 thruster 25 kg

Rest 4

B. EMOM8:
1) 10 TTB
2) 50 DU

5rft:
10x Push press 35/25kg
250/200m Row
10x OHS 35/25kg
200m Running

45 min
Aerobic work
2 min run/1 min walk
6.8 km, 6.35 min/km
HR 128/159