105 min

Leg day
- Back squat
4x8x62.5
- Sumo DL
4x8x70-80
- Leg press
- Hip thrust
- Bulg. split squat
- Cable glute kick back
- Abduction

AM: 60 min
2 min run/1 min walk

PM: 160 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-

FOR TIME T.C 20'
6 ROUND OF:
20 THRUSTER 40/30 30/20
10 PULL-UPS

Dead lift 10 8 6 4

E2M for 30 min:
1 – 400/300 Meters of Rowing
2 – 20m Walking Lunges with KB/DB Farmer’s Carry
3 – 30 Alternating prison step ups

EMOM 15:
10cal row
10cal airbike
10 x hang clean (60%)
4min rest
EMOM 10
20 abmat
20 walking lunge

• 1-1-1-1-1-1 of:
BB Squat Snatch
70-75% 1RM

Max weight
3 power clean
3 front squat
3 jerk

1000m row
50 Burpees
50 Box jumps
800m run