7 rounds:
500 m run or 4 min row/bike
8 DB burpee to deadlift
6 DB power cleans
4 DB split jerk

A1: sliding Reverse lunges 3x8/ben
A2: SA DB rows 3xMax
B1: push ups 3xMax
B2: Supine sliding knee curls 3x10

45-60min running combined with Summit attack exercise

Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Not done

C. Not done

For time :

21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

KILOS
61/43

8x
New interval every 3rd minute

Run 300m
5 Burpees
15 Jumping Jacks

E4MOM x 3
max SHSPU

3 RFQ:
0:30 HS hold
12 banded push ups
20 supermans
15 pallof presses

10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

E1.5MOM x 5
6 low parallet shspu