160 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.WL
Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 60

3.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)

B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5

C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC

90 min
Aerobic work for 90 min:
15 min erg - crosstrainer, bike, row
Then:
10 v-up
10 hollow rock
10 pike leg raises
20 ankle touches
20 pike heel touches

Amrap 5'
1km Bike erg
Then time remaining:
12 thrusters 40kg
12 ttb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
9 thrusters 50kg
9 ctb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
6 thrusters 60kg
6 ring mu

5 rounds:

8 x Hip thrust (build up to heavy)
8 x Reverse nordic curl

Every 1.30 x10 (5 sets per move) total 15 min
1. 6-10 kipping t2b/leg raises
2. 6-10 kipping hspu

Power clean+hang squat clean+jerk 4sets
Squat clean+3Front squat
Clean pull 5x3

• 2x
  200m Run
  15 Air squat
  10 Push up

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ stretch

• 2x
  3 High Hang clean
  3 Hang clean
  3 Clean

• 2x
  2-3 Tng Clean
  Add weights...

Power

5 Rounds for time

200m run
10 single hand devil's press @ 22.5/ 15kg
200m run
10 GHD

110 min
Warm up for 15 min

1.WL
Every 20 s. for 20 lifts:
Snatch
- 40 kg

2.Metcon
5 rounds of 3 min on/1 min off:
Tough set of UB pull ups - 12
10 Clean and jerks 60/40 kg - 35 kg
1-2 Rope Climbs - 1
Max effort Run for meters
Reps: 144, 177, 175, 190, 210

3.Accessory
A. 4 supersets:
8 shoulder press - 25 27 28 28 kg
8/s bulgarian split squat - 25 lbs

B. 3 supersets:
12 side lateral raise - 10 lbs
15 GHD sit up
8+8 bicep curls - 20 lbs