1. Air squat
2. KBS @ 16kg
3. Bike erg cals

3 min DU practice
then 3 x
5 Box Pistol with Leg Lift e/s
8 DB Bent over row e/s
3 depth jumps

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BACK SQUAT
every 3 min
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

125 min

1.WL
A) Clean and jerk – 10 to 14 total sets
Hang clean (below the knee) + Clean + Jerk – 1+1+1 @ 65+%, go every 60 to 90-seconds
- 45-60
Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 120-seconds
- 62.5-67.5

2.Strength
A) Box back squat – 4 x 6
- 90 95 100 100

B) Barbell hip thrust - 4 x 8
- 70 80 85 85

C) Leg press - 5 x 10
- 50 70 90 95 95

D) Lunges 3 x 16
- 17.5

E) Abduction 4 x 12
- 40 45 45 45

145 min

1.Gymnastics
A. HSW practice for 10 min

B. MU
- 15x1

2.Metcon
3 Intervals
A1. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
6 CTB
6 Handstand push up - abmat
6 Burpees to pull up bar
Reps: 2.15 / 3 rnds + 12 reps

Rest 3-minutes

A2. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
10 pull up
8 Push up
18 Air squat
Reps: 2.14 / 3 rnds + 34 reps

Rest 3-minutes

A3. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
12 Toes to bar
24 Wall ball @ 9/6 kg
48 Double unders
Reps: 2.15 / 2 rnds

Front squat 3/40s” + 3
Klusteri

Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @50kg

Accessory

A) 4x For Quality:

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

35 min
Aerobic work
60 s. run/60 s. walk

4 sets and 2'min rest between

5 Back squats @RPE 8
50m DB farm carry
10+10 Dual DB ATG Split Squat

Then...
1 Set of max Back squats @80%