7,5km Run

Shoulder press (Tuplaprogressio) 3 x 8-10 @ Start 70-80% Rest 3-5min btw sets

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

Power clean
3 @ 60% of max clean
2 x 3 @ 65%
3 @ 70%

Clean pull
4 @ 70% of max clean
2 x 3 @ 80%

Front squat
3 @ 60% of max front squat
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%

Strict press
4 x 4 as heavy as possible

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
@25/17.5kg

3x PC@70/47,5kg (masters 60/40kg)
6x Pull-up
9x Push-up
12x Air Squat
24x DU

Target 8+ rounds

For Time:

1 Mile Row
100 Push Ups
1 Mile Run
100 Thrusters 20/15kg
1 Mile Row

TC 40

• Pace the roe in way that will allow you to get right to work on the push-ups that follow. Rowing around or bit slower than your 2k time trial pace is a solid place to be.

• What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.

• Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about 85% effort. It also might not to be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.

• The final row is the last big push. The legs will feel heavy coming off the trusters so let's see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to fininsh.

For time:
10-1 reps for time:*
Power cleans @70% of Your 1RM
*Between each set 200m Run (Or Row) (9 sets total)

5 min Rest, then:

"JT"
21-15-9 reps for time:
HSPU / Push-ups
Ring dips / Banded
Push-up / Knees push-ups

5 min Rest, then:

10-1 reps for time:*
Deadlifts @70% of Your 1RM
*Between each set 15/10 cal Bike (9 sets total)

5 min Rest, then:

"Strict JT" **
21-15-9 reps for time:
Strict HSPU
Strict dip
Push-up

**In this one. We have 3 options:
A) If I could handle strict movements but not in this volume:
We will mix strict and kipping. Starting with strict and switching to kipping.
9-6-3 Strict HSPU, Strict dip, Push-up. and rest of the reps in KP (Set of 21 will be: 21 (9 Strict HSPU + 12 HSPU), 21 (9 Strict dip + 12 KP Dips) 21 Push-ups

B)If I could handle strict movements but not in this volume:
15-12-9 strict reps for time

C) Repeat "JT"

10 rounds for time:

• 16 alt step-back lunges with one DB (22.5 / 15kg)
• 2 wall walks

Target time: 9-11min
Time cap: 16min

A1.
EMOM 5
1 snatch + 1 OHS

A2.
E1.5MOM 8
1 snatch 65-85%