1)
Run 200
Thruster 6 50/35kg
Hs walk 10m / 15 taps

REST 3min

2)
2ring mu
4 hspu
6 KB swings

REST 3min

3)
6 Bar over burpee
9 power Snatch 50/35
12 T2B

130 min
Warm up for 20 min

1.MU
- Drills
- MU 9 x 1

2.Basic conditioning
For 50 min:
10 min bike
10 min row
HR 134/151

EMOM 1 x 12 mins
Min 1: 15 wall balls
Min 2: 12 TTB
-3 min rest-
EMOM 2 x 12 mins
Min 1: 20 Walking Lunges
Min 2: 15 push press

3 RFQ:
20 Alt DB Marches 2x 25kg
20 Alt Renagade Rows (2x25kg
0:20 L-sit

5 x 2 @ 76-80%
3sec pause in the bottom of each catch

BikeErg 30 min (moderate)
- 450 cal (900cal/h)

Tekniikka 3 x 10min:
1) DU
2) Bar muscle-up
3) kipping HSPU

3 RFQ
10 Hollow Rocks
10 V-Ups
10 Tuck-ins
0:10 Hollow hold

A: 3 RM Snatch pull
B: 3 RM Clean pull
C: Speed Back Squat 4x3 @75% of back squat max

A,
Back squat Week 1 Cycle 2
1x5@ 65% of training max
1x5@75%
1x5+ AMRAP @85%

Week 3
Press
Find your 1 RM for the day
Notes: Goal is to increse weight from last week by 2,5-5kg

B,
Accessory LIfts
Seated DB Press: 2 x 15
Tricep Push Down: 2 x 10
Barbell Row: 2 x 10
Goal is to add weight or reps to each movement from last week.

C,
"Marco"
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters @61/43kg
Goal: Sub 11 min

D,
Carries/Holds
Tabata D-ball Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest

Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Intervals
c/o Alchemy 365
A10:

2 Rounds –

30 seconds:
Single Arm Plank (right)

30 seconds:
Single Arm Plank (left)

3 minutes:
11 Single Arm Push Press (right)
11 Single Arm Push Press (left)
22 Butterfly Sit-Ups

30 seconds:
Plank Hold

30 seconds:
Rest

A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

Finisher
50 deadbugs
1:00 samson stretch