1A) Shoulder press 3x5x55% deload
1B) copenhagen plank 3x(15s+15s)

135 min
WU for 15 min
1.GS
A. Bfly + bfly CTB 30 min
- Box drills - 4 x 8 reps
- Kip CTB w/hold on top at first rep - 3 x 1 reps
- Kip CTB - 5 5 3 3 3 reps
- Bfly - 10 reps

B. BMU 10 min
- 8 reps

C. HSW 10 min
- 5 m.

D. Every 90 s for 4 rounds each:
45 s. Max .distance HS Walk
- 6 1 4 2 m. = 13 m.
45 s. Max effort Bar muscle ups
- 3+2, 3+1, 3+1, 2+2 = 17 reps

2.Strength
A. 4 sets:
- Ring push ups 4 x Tough effort (RiR 1-2) - 11 10 8 8
- Bulgarian ring row 4 x Tough (RiR 1-2) - 10 9 9 8

B. 4 sets:
- 12 low cable pulley - 35 40 45 45 kg
- 10 side lateral raise - 10 10 10 10 lbs

C. 4 sets:
- 8 bicep curl & press - 20 20 20 20 lbs

AM: 50 min
A. WU for 15 min
B. Running intervals
- 5 x 300 m @ 68 s. pace
- 200 m walk rest between sets - 1.50
66 67 65 66 65 s.
- Rest 3-4 min -
- 7 x 200 m @ 45 s. pace
- 100 m walk rest between sets - 1.00
44 44 44 43 44 42 42 s.
C. Cool down: 5 min walk

PM: 120 min
WU 15 min
1.GS
A. MU 60 min
- Skill drills
- MU 3 x 1 + 7 x 2
- Total of 17 MU

B. MU strength - not done

2.Strength
A. Back squat 5 x 5+ @ 85%
- Rest as needed-
- Last set 7 reps

B. 5 sets: - not done
- Barbell Good morning x 8 (RiR 2)
- Pallof press x 10+10
- Rest 60 s. between sets-

2+2 turkkilainen
5 x kulmasoutu
1 x köysikiipeily
3+3 pistooli

130 min
WU 15 min
1.GS
A. HSW 5 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1, 2 x 2, 1 x 3
- Total of 11 MU, PR 3 unbroken

C. Bfly/BCTB for 15 min
- Bfly x 20 reps
- KCTB x 5 reps
- BCTB singles 6 x 1 reps

2.Strength
A. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
- 9 10 9 8
- Rest as needed, then after 4 sets -

B. DB Z-Press 4 x 5 (Heavy!)
- Rest 90 s. between sets -
- 20 25 25 25 lbs

C. Bench Press 1 RM
30 40 50 55 (60) 60 kg

D. Weighted pull up 3 RM

E. 4 sets: > not done
Max effort Parallette L-sit
- Rest 15 s -
20 Seated pike lifts
- Rest as needed-

130 min
Warm up for 15 min

1.HSW
- 20 m

2.Chest to bar
- Drills
- BFLY x 30
- BCTB x 25 (singles)

3.Rowing intervals
8x3 min on/2 min off @ 2:01-2:08/500 m pace
- Times: 2.08, 2.06, 2.05, 2.05, 2.03, 2.03, 2.01, 1.58
- Avg. 2.04/500 m
- HR 155/185

4.Accessory
3 sets:
Banded shoulder circles x 6
Bear to Table x 5+5

160 min
WU for 20 min
1.GS
A. HSW 15 min
- 20 m.

B. MU 55 min
- Skill drills
- MU 7 x 1 + 5 x 2
- Total of 17 MU

C. MU strength
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings 3-4 x 5-10
3 x 6
- 1⁄2 rocking pull up 3-4 x 5-10
2 x 6

2.Strength
A. Back squat 5 x 5+ @ 80%
- Rest as needed-
- Last set 12 reps

B. 4 sets:
- Single leg Barbell RDL 6+6 - 40 40 40 40 kg
- Single leg Seated knee extensions 10+10 - 5 5 5 5 kg

Deadlift 12-9-6-3-1
- Start at 60% 1RM for your set of 12 and then add weight each set
- Rest 2min btw sets

Warm Up
3 Rounds
200m Run
5 Burpees
10 Alternating Lunges
10 Supermans

Skills
Practice for 10 min:

Double Unders
Sets of 1 min.

Hollow Holds
Sets of 30 sec.

Workout
AMRAP in 20 min:

1 Mile Run
THEN:

Ascending Ladder Of:
2 TTB
2 Air Squats
4 TTB
4 Air Squats

Ascending Ladder: Increase TTB and Air Squat reps by 2 each per round until time expires

AMRAP 12'
10 Hammer Curl
10 Skull Crusher
10 T2B

1-2-3-4...10
DL @100/80kg
DB Floor Press @2x25/20kg
Clean @70/50kg
TC: 25'