3 sets of 2 reps

Back squat 8rm
Bench press 8rm
+
10 min amrap
5 strict pull ups
16 double KB front rack walking lunges @2x16kg
15 unbroken push ups

Warm Up - Run 2KM

Bench Press 4x10Reps
@40,50,60,70KG

Dumbell Row 4x10Reps
@30KG

Sets 5X5
Strict Barbell Press @40KG
Standing Bottom Up Kettlebell Press @16KG [5 reps each arm]

Seated Rear [Barbell] Press @30KG
Standing Arnold Kettlebell Press @16KG [5 reps each arm]
Cool Down - Run 2KM

Back squat
2x4
1x2
2x4.
Rest as needed between sets. 1⁄4

400 m walking lunges

130 min

1.Weightlifting
B. Behind the neck split jerk – 15 x 1 @ 65+%, EMOM.
35 35 40 / 40 42,5 42,5 / 45 45 47,5 / 47,5 50 50 / 52, 52, 55

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 3 reps @ 80-85%, rest 1-2 minutes before A2
A2. Shoulder Press – 4 reps @ 83-85%, rest 2 minutes before A1
4*30 kg

3.SPP (Conditioning)
Warm up & preparation for 25 min

A. 3 Rounds for time:
500m Row
3 Rope climbs, 15′
6 Ring muscle ups > 3 bar muscle ups
12 Thrusters @ 60/40kg (135/95lbs) > 30 kg
24 GHD sit ups > 18 reps
Time cap. 22 minutes

Result: 21.28
Rounds: 7.20, 7.20, 6.47
173/183

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

5 rounds:

10 Toes 2 Bar
15 Push Up
20 Air Squat

AM: 50 min
Warm up for 15 min

1.Rowing intervals
14x1 min/45 s. @ 2:02-1:56/500 m pace
Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
HR 164/184

Cool down for 10 min

PM: 160 min
Warm up + COS 25 min

1.BCTB
- Bfly x25
- Box 2x8
- BCTB 10x1
- BCTB+bfly 10x1+1
- KS+BCTB 3x4

2.Strict HSPU strength
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate under it
- 3 3 2

B. Box pike HSPU 5 x Max effort
- 20" 8 5 6
- 24" 5 5

C. DB Z-press 3x8-10
- 3x10x25 lbs

3.Back squat
A. 8 RM

B. 3x8 @ 90% of max

4.Accessory
A. Reverse hyper 3x20
- 30 20 20 kg

B. 3 sets:
5+5 90-90 Hip rotations
10+10 Banded monster walk
5+5 World's greatest stretch

WOD
21-15-9
hollow rock
push up
air squat

10 rounds, 3min rest between

1 power clean
1 hang power clean
1 hang squat clean