Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(27)
WRK 7:00 REST 2:00 x3
10-12-14-16-18-etc plank taps
20 dumbbell hopovers
30 sit ups
40 mountain climbers
only increase plank taps every round, 10 the first round, 12 the second round, etc. Pick up where you left off on every round.

Finisher
50 round the world
1:00 butterfly stretch

90 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 30

2.Pause Front squat
Build to 75% triple for the day

3.Strength accessory
3 sets:
8-12 Supinated bent over row - 10 x 40 kg
12-15 DB Lateral raises - 12 x 10 lbs
15-20 DB Skull crushers - 15 x 10 lbs

120 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 7x2
- MU x 22

2.WL
A. Muscle snatch + Overhead squat
Build to 70% effort 3+3 for the day
15 20 22.5 25 kg

B. Hang power snatch
Build to 75% effort double

3.Aerobic work
30-40 min for Quality:
750 m Row
Then 3 rounds of:
5+5 Pike Toe touch
5+5 Reverse lunge to knee lift
15 s. Active hang
Then:
1500 m Bike
Rest 60-90 s. between rounds

Dynamic box squat
12x2r @ 52,5%
45s. recovery

100 min
Warm up for 15 min

1.MU
- Drills
- MU 5x1
- MU 9x2
- MU x 23

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
3 x 3+1 @ light weight
15 25 25 kg

B. Split jerk from blocks
5x3 @ 45-50 kg

3.Accessory
- Not done

Push press 7 RM

3 Rounds Of:
3 Minutes 8 OH DB abmats + 16 alt front rack DB back lunges @15kg
2 Minutes Of max Double Unders
1 Minute Rest

7 x 8

400m sandbag bearhug carry 150 lbs
- 10 sb squats every break

Tc: 10 min

125 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 12 x 2
- MU x 29

2.BCTB
- Bfly x 15
- BCTB x 15 (singles)

3.WL
A. Snatch + Hang snatch
- Build to 80% effort 1+1

B. Segmented Snatch deadlift
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

4.Core
A. Accumulate 50+50 KB Side bends
- 20 kg

B. Weighted plank 3x30 s.
- 15 kg