50 min
90 s. walk/60 s. run

140 min

1.MU
- Drills
- MU 15x1

2.Metcon
4 RFT:
15 pull up
15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
15 cal echo bike
Rest 90. b.r.
Times: 4.01, 3.25, 3.47, 3.10

3.Accessory
A. 3 RFQ:
15 band assisted pull ups
- Green, green, purple

B. 3 sets:
12 DB press - 20 lbs
10 DB bench press - 25 lbs

C. 3 sets:
15 side lat raise - 10 lbs
15 GHDSU

A: Bench Press 3set heavy
B1: SA DB rows 3set/arm
B2: Incline db Bench press 3set
C1: Assisted strict pull ups 3set
C2: SA DB Shoulder press 3set/arm
D: Cable triceps extensions 3set

3x
4 Front rack reverse lunges
4 Front Squat
4 Back squat
2-4min teet

For Time:
9-7-5-15-12-9
Deadlift
Burpee pull-up
Rx 100kg

EMOM’24
1. 30 DU
2. 10 STOH 50kg
3. 8 Hang squat clean 50kg
4. Rest

10 barbell hip thrust
5 nordic hamstring curls

WOD
for time
20x burpee
500m run /300m walk
40x air squat
500m run /300m walk
10x burpee
500m run /300m walk
20x air squat
500m run /300m walk

AMRAP 25
2.7/2k row
remaining time:
15 box jump overs
15 wall balls
15 shoulder to overhead @40/30kg

Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3:00 easy bike or row
20 air squats

Snatch grip barbell warm up

Squat snatch waves
(To be done as fast as possible with quality)
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
X 2
3:00 rest after 1st round