3x3 OHS w/ bands and plate/KB's at the end of barbell
- Go light and focus on your movement and the stability of your shoulders
- Rest 2-3min btw sets

4 intervals, alternate A1/A2

A1. In a 7:00 window

21 Thrusters (UB) @ see options
15 Chest-to-bar pull-ups (UB)
9 Shuttle runs*
+
Row @ 5km pace for the remaining time

• 1 Shuttle run is 7.62m out + 7.62m back

A2. In a 7:00 window
21/15 (cal) Row
15 Chest-to-bar pull-ups (UB)
9 Thrusters (UB) @ see options
+
BikeErg @ 98-102%FTP20 for the remaining time
– Rest* 4:00-5:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken
Thruster. 30/20kg, 43/30kg, 52.5/35kg

Tempo Back squat 5x5 reps (slow down, stop, fast up)

ACCESSORIES

A) 5 ROUNDS FOR QUALITY

• 10-15 DB Romanian deadlift
• 30-60s Chinese Plank
• 10-15 Bent Over Reverse DB Fly

B) 4 ROUNDS FOR QUALITY

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

METCON (EASY PACE)

2 SETS OF:

4MIN AMRAP:

-5 Strict Pull Up
-10 Push Up
-15 Air Squat

-Rest 2min-

4MIN AMRAP:

-5 Shuttle Run
-10 KB Swing @24kg
-12 Cal Row

-Rest 2min and then start from the beginning-

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

2-3sets:

20m walking lunge
40-60m D-ball hold

A: Burpee box jumps x15
B: Bench press 5-3-1
C: WPU 5-3-1 + 1xMax@BW
D: Incline DB bench press 2x5
E1: Leg extensions 2set
E2: DB shoulder flys 2set
F: Back extensions 2set

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbell Bench Press 30°
• Strict Pull-ups
Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

30' AMRAP w. partner, YGIG style
1000m row
75 DU/150 SU (each, YGIG)
50 wall ball
25 burpee over bench
10 partner deadlift @100/70kg

LIFTING

1) WU 3-4 ROUNDS (EMPTY OR LIGHT BB)

• 3 Clean Pull + 3 Hang PC + 3 Jerk (1 press, 1 push jerk, 1 Split jerk)

• 3-5 DB Squat Jump

2) Build to days heavy in 15min:

• 1 Power Clean + 1 Jerk

3) 3-4 Rounds 40s on/1:20 off:

AMRAP: Power Clean + Jerk

1st round: 35kg
2nd: 40kg
3rd: 45kg
4th: 50kg

SQUATS

Back Squat:

1x10 @60kg
1x8 @70kg
1x8 @75kg
1x8 @80kg

Front Squat:

3x5 @60kg