• 5 negative pull ups
• 3x5 push ups

1. 45s echo bike
2. 30s russian twist
3. 30s shoulder press
4. 45s ski erg
5. 30s Walking lunge

A: 6x30 on/30 off jump rope
B: Bulgarian split squat 4set
C: 5rft
200m run
5 ring kte
10 rkb swing @24kg
20sek Wall sit
D: SL calf raises 3x15

Done with a partner, split evenly

0:00 - 7:00
16 Wall Balls @9/6kg
12 Burpee Box Jumps @60/50cm
8 Chest to Bar Pull-ups

Rest 2:00

9:00 - 16:00
Max Distance Row/Run/Ski/Bike

Rest 2:00

18:00 - 25:00
16 Wall Balls
12 Burpee Box Jumps
8 C2B Pull-ups

Rx+: Burpee Box Jump-overs

Back squat 3x5 @82,5% amrap sista setet

145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done

140 min
Warm up for 20 min
1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.WL
A. Snatch pyramid work
1x3x70 % 38
1x2x75 % 41
1x1x80 % 44
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
- New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
- 35

3.Pause front squats
Every 2 minutes x 4
3 Pause front squat
- 55

4.Accessory
20-18-16-14
Standing side bends with empty barbell - 10 kg
DB squat snatches, alternating arms - 25 lbs
* After each full round do 3 high box jumps - 30"

Deadlift

5 x 5 @ moderate weight.

Go every 3:00

A,
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
Teams of 2 - for time:
50 Box Jump Overs, 60/50cm
70 Deadlifts, 102/70kg
50 Box Jump Overs,
70 Toes-to-bars
50 Box Jump Overs,
70 Front Squats, 70/47kg
50 Box Jump Overs,
70 Pull-ups

Complete in teams of 2.

One person works at a time. Break reps up any way you want, but you must finish one exercise before moving to the next.

Goal: Sub 21 min

C,
3 rounds for quality of:
10 L/10 R Paloff Press, pick load
10 L/10 R Lateral Med Ball Toss, pick load
10 Slam Balls, pick load
Rest 1:30

Back squat with 2sec pause in bottom
3x8 @ 60% of 1RM