AM: 45 min
1 min run/1 min walk
6.8 km, 6.44 min/km
HR 126/159

PM: 165 min
Warm up for 15 min

1.MU
- Drills
- MU 32x1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
Build to Rpe 9 1+1 for the day

B. 4x1 snatch @ Max of complex
- 52.5 kg

C. Halting snatch deadlift
3x5 @ 95-100 % of max Snatch
- 52.5 55 57.5 kg

3.Strength
A. 4 sets:
8-12 DB Bench press - 12x13.6 10x15 11x15 11x15 kg
8-12 Barbell Prone row - 12x40 8x45 8x45 8x45 kg

B. Tabata hollow/arch hold

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM

3x20m weighted lunges
3x10-12 seated 1 arm db shoulder press
3x10-12 db bench press

4*3 толчковые подрывы 70%

WU EMOM12:
1-2 Wall Climb
6-10 Push Ups
6+6 Strict Press DB/KB
10 WallBalls

HSPU / Box HSPU / Pike Push Ups
3-6 reps, go every 2 minutes (5 rounds)

Every 2minute 10 rounds:
8-10 Burbees
20 DU

75 min
Easy bike
27 km, 21 km/h
HR 117/138

Run 4400m

A: strict Hspu 4x5@30A-
B: strict SA Kb press 5x2
C: pushups 3xMax
D: banded triceps oh extensions 2xMax
E: banded triceps pushdowns 1xMax

---

20min AMRAP

400m Run
100 Double unders

---

WARM-UP:

EMOM12

1: Rope jump
2: 20m Samson stretch walk
3: 100m Run
4: 20m Duck walk + 20m Bear crawl

---

Bent over row 3x8
Back near parallel, don't touch the floor with the plates between reps.