FOR TIME OF:
TEAM OF TWO:
100 DU (50 EACH) OR 140 SU (70 EACH)
50 HSPU ( 1 WORK 1 IN HS HOLD OR PLANK UP)
50 T2B ( 1 WORK 1 IN HANGS FROM THE BAR)
50 STOH 60/40 ( 1 WORK 1 IN FRONT RACK HOLD)

65 min
Easy bike

95 min

1.Strength
- Weighted chin up
- Bench press 3x8 40-45
- Incline DB press
- Side lateral raise
- Face pull

2.Metcon
E4MOM x 6
8 KB push press 2x12 kg
10 BBJ
18 cal airbike
Times: 2.56, 2.51, 2.52, 2.51, 2.44, 2.31

145 min

1.BMU
- 20 reps

2.Gymnastics & aerobic work
For 60 min:
5 min bike
8 CTB + 20 DU + 10 GHDSU
5 min echo bike or run
8 pull up + 10 BJO + 10 GHDSU

3.Strength
A. Shoulder press
3 x 8 x 27

B. 3 ss:
10 incline DB press
8-10 single arm DB row

C. 2 ss:
12 DB lateral raise
8 bicep curl
12 plate front raise

120 min

1.Strength
- Strict pull up - 16, 10, 10, 10
- Bench press
- Cable row
- Incline DB press
- Incline DB row
- Straight arm lat pulldown
- Lateral raise

2.Metcon
Assault bike intervals
5 x 4 min on:1 min off
57-60 rpm
Cals: 45-51

3 x 10

12min, 45sec ON/ 15sec OFF, max reps
Box jumps: 60cm
Push Ups

Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
20:00 AMRAP
-10x overhead hammer strikes L/R per side
-10x tire flips
-10x Sandbag #65 breecher toss over tire to in-out jump
-10x ring rows
-10x banded pushups
-10x transverse hammer strikes L/R
-10x medball slams

Finisher
5:00 max effort
-2x 25m offset KB farmers carry
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x 2ct flutter kicks
-25x back extensions

3 rounds
10 cal bike or row
10 shoulder taps
0:30 handstand hold
5 banded pull apart

Strict press
Every 1:30 x 5
10-8-6-4-2

*increasing weight each time

21-15-9
Hspu
Ring dips
Push ups