15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

3 Rounds
0:40 dumbel biceps curls 22.5kg
0:20 rest
0:40 tempo push ups
0:20 rest

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax

10 push-up
10 jumps
10 sec plank
fhe;iogh;hreio
Drink water every 20 sec

Box Squat: 4 x 5. Rest 2:00
- parallel box
- build to a heavy 5

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
- Build up to heavy single from the block in 12 minutes
- + 2x1x70 %

B. Snatch pull
- Not done

C. Snatch balance + OHS
Find heavy 1+1 in 10 minutes
- 25 30 35 40 45 47.5 50 kg

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
3. 4+4 One leg jump to low box/plate pile

4 x 800m
4 x 400m
4 x 200m
4 x 100m

Rest time between the laps are the time you run.

3 rounds

50m sledge push 105/75 kg

Rest between rnds

Back squat Amrap @ 120kg

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up
4x2
- New set every 2 minutes
- 17 kg

B. Strict pull & push capacity - for quality:
3 rounds of:
30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
30 s. Rest
30 s. L-hang - tuck hang
30 s. Rest

3.Conditioning
WORKOUT 6
2 rounds:
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Rest 5 minutes between sets
Avg. paces: 2.11.6, 2.08.7 / 500 m