Dead Lifts:
1 Rep (Max Weight)
10 Reps (75% Max Weight)
1 Rep (Max Weight)
15 Reps (65% Max Weight)
1 Rep (Max Weight)
20 Reps (55% Max Weight)

3 X 400 Meter Sprints
w/2 Minute Rest between Runs

In teams of two:
- 200 double unders
- 100 x 40kg Hang Cleans
- each person: 5 rounds, every minute on the minute
- 10 air squats
- hill sprint
- Kettle Bell Hula Hoop Circles (each direction)
- 16kg x 50
- 24kg x 150
- Kettle Bell Single Arm Swing to swap arms at top of swing:
- 16kg x 100
- 40 x 40kg Hang Clean
- 100 double unders, other person holds plank whilst waiting for turn

Alternating EMOM for as long as possible (or until 20:00):

Even-
30 Double-Unders
5 Power Snatches 135/95#

Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#

Hang clean 5x3
Jerk from neck 5x2
Front Squat 5x3

Takakyykky 6x2@85%

Korkea te -veto + samaan vauhtiin yläreideltä tempaus

6 x (1+1)@60-70%

Vautipunnerrus

2x2@80%
3x1@90%

• 20 Min AMRAP of:
BB Back Squat 75% 1RM

Accumula le reps nello schema che preferisci serie da 5, serie da 3 ecc. ma senza andare ad esaurimento, mantieni ogni rep tecnica e veloce. Maximum perform 40 reps.

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

2.Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

OHS
5,5,5,10,10,10,5,4,3,1
95,135,155,175,185,195

2 rounds
10 Burpee Broad Jumps
15 Walking Lunges
20 Pullups
25 Box Jumps 24"
30 KB Swings 24kg

Conditioning
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (70/50)

3 rnft
10 cal skierg/bike/row
2 rounds run in cirkle in boks