150 min
1.Strength
- Bench press
- Weighted chin up
- Incline DB press
- Lateral raise
- Incline cable press
- Bicep curl & press/DB press
- Push up
- Plate front raise
- Bicep curl

2.Sled pull and push

6x3
Rest 2min...

A,
Every 1 min for 40 mins, alternating between:
Bike Calories
10 Med Ball Sit-ups @9/6kg + 5 Strict Pull-ups
Row Calories
10 Wall Balls @9/6kg + 5 Med Ball Push-ups

Bike Calories/Row Calories- moderate pace

Goal is to have a relatively low intensity workout with a steady and very doable pace. Adjust loading if needed.

AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps
- 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg

• 2x
  60s. Row/Bike
  6-8 Reverse lunge + stretch
  6-8 Scale + stretch
  6-8 One leg V sit up

• 2x
  30s. Row
  6 Push up
  12 Air squat

• Mobility...

Back squats
6x3
1x2
2x1

10 sets x 3 min ON/ 1 min OFF

A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

Try to do your max reps without resting

120 min
Warm up + COS 20 min

1.HS practice
- HS Body tightener 3-4x10 s hold
- Body tightener to Wall walk: 3-4x3
- Free standing HS Hold - forearms against block x 3

2.BMU
- Drills
- BMU 3x1 + 7x2 + 3
- BMU x 20

3.BFLY + BCTB
- Bfly 35
- BCTB + kip swing 4+4 x 6

4.Power clean
- Build to challenging but snappy triple
25 25 30 35 40 45 50 52.5

5.Romanian deadlift
4x5 @ Light weight and slow tempo
50 50 50 50

120 min
Warm up for 15 min

1.MU
- Drills
- MU 20 x 1

2.Strength
AMRAP10:
5 seated shoulder press - 25 lbs
7 strict pull ups
7 cal ski erg
Reps: 4 rounds + 5 shoulder press

3.Row progression
Workout 3
2 rounds:
10 min row @ +3-5 sec. from 5000 m row pace
Rest 5
Rounds: 2.08.4, 2.06.7, avg. 2.07.5/500 m