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

45 min
Aerobic work
PK2-VK1
60 s. run/60 s. walk

Optional Accessory:
GYMNASTIC CONDITIONING

3x15-25 GHD Sit-Up

RPE 3 to 4

90 min
Warm up for 15 min

1.Strength
A. E3MOM x 4:
7 strict pull up
8 shoulder press 27.5 kg

B. EMOM12:
1) 7+7 Bulgarian split squat 2x10 kg
2) 15 DB DL 2x10 kg
3) 15 v-ups

C. EMOM9:
1) 10 TTB
2) 20 russian twists 8 kg
3) 30 s. plank hold

D. EMOM4:
8 ring row + 8 push up

2.Metcon
EMOM10:
10 thruster 25 kg
40 DU

4rft
8 SA db thrusters
8 burpees
8 SA db thrusters
8 strict pull ups
200m run/250m row
+
E2M for 12min
1: Dual kb front rack split squat isometric
hold x30sec/each leg
2: Ring plank x30-60sec

20:00-....:

3RFT:

75 DU
10 devil presses @22.5kg

Back squat with a weighted vest

Reverse lunge with a weighted vest

1 800 Meter Sprint
2 400 Meter Sprints (around 1:30 each; 1:38 on the last)
4 200 Meter Sprints (around 45 seconds)
8 100 Meter Sprints

4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.

EMOM12
A) 8 t2b
B) 8 double db thruster