Rusin Triset x 2-3 Rounds. No rest.

1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done

Basic Endurance 50 min

Run, Ski, Bike

30 min " AMRAP "

for quality / at

600 m row
50 DU tai 30 rower over jumps
20 box over steps
10 lateral burpees
5 Bar MU / 10 pull ups

40 <a href='/journal/movements/52'>Box jump</a>s 50cm
40 Jumping pull-ups
40 <a href='/journal/movements/467'>Kettlebell swing</a>s 24kg
40 steps walking lunge
40 <a href='/journal/movements/615'>Knees to elbows</a>
40 <a href='/journal/movements/18'>Push press</a> 20kg
40 <a href='/journal/movements/158'>Back extension</a>s
40 Wall ball shots 20/14
40 <a href='/journal/movements/1689'>Burpees</a>
40 Double unders

135 min
Warm up for 20 min

1.MU
- Drills
- MU 24 x 1

2.Aerobic work
Basic conditioning, week 5
For 40 min:
10 min bike
10 min row

EMOM x 20

1) 12-16 reverse lunge
2) 8-12 squat jump

*

OPTIONAL:
3-5k run

30-25-20-15-10-5 reps for time of:

• Burpees
• L pull-ups

Deadlift 8x3 @72,5%
Last set amrap

200m run
15 squat snatches 60/45
400m run
20 power cleans 60/45
800m run
30 front squats 60/45
1000m run
40 deadlifts
1600m run
50 burpees over bar

4-5 rounds for quality

6 Bent Press total
8 Single Arm Overhead Reverse Lunge
10 American Swings
24 Double Unders