A. Hang power cleans + push jerks
3+2 reps x 2 sets @40-50%
2+1 reps x 3 sets @55-65%

B. 2-position clean (above, below knee) + split jerk x 5 work set @70-85%

C. Halting clean DL (pause 3sec at knee) + clean pull 2+2 reps x 3sets @90-100%

Rest 1-2min bwn sets

Deadlift 4 RM, then 3x4 @ 90%

A1: nose 2 Wall handstand hold 3x30sec
A2: SL partial squat hold 3x20sec/ben
B1: 3-5 hang 2 tuck back lever
B2: SL deficit toe raise 3x12/ben +8kg Kb
B3: Pike compressions 3x15
C: Supine SLR x10

A: 8min emom
3 explosive sled push or 3 clapping push ups
Alternate every min between movements
B: bench press 3x4
C1: strict pull ups 3xMax
C2: double kb press 3x10
D: 5rounds
E90S
18m prowler push
Amrap push ups
E1: triceps extensions 3x15
E2: DB wrist dorsal flexions

Push press 7 RM

Shoulder press 8x3@72,5%

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

4 rounds for time:

30 du
20 cal ergo
10 weighted box over (double dumbbel)
20 russian twist

AM: 45 min
1 min run/1 min walk
6.7 km, 6.52 min/km
HR 130/159

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1
- MU 7x2
- MU x28

2.BCTB
- Bfly x 20
- BCTB x 15 (singles)

3.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Butterfly pull ups
- Rest 60 s. between sets
- Reps: 12, 11, 10, 10

4.Strength
A. 4 sets:
TE Ring push ups (RiR 1-2) - 12 10 9 9
TE Bulgarian ring row (RiR 1-2) - 10 9 10 9

B. 3 sets:
8 DB Z-press - 25 lbs
12 banded face pulls
10 hollow rock + 10 v-up + 10 tuck-up + 10 s. hollow hold

• 3-3-2-1-N of:
BB Push Press
70% 1RM 3 reps
75% 1RM 3 reps
80% 1RM 2 reps
85% 1RM 1 rep
90% 1RM max reps