130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m

Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next

15 MIN

• 30 sec Erg @85%
• 1/2/3/4/5…. Squats 2x24kg kb in front rack
• 1/2/3/4/5…. Push presses 2x24kg kb

score is amount of reps performed - 10 sec Erg=1 rep

130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- Bfly x 20
- BCTB sigles 8 x 1
- BCTB + KS 5+5 x 4
- BCTB + CTB 1+1 x 5

3.Power clean + Split jerk
1+3 up to 75% effort

4.Accessory
3 sets:
Banded apple picker 8+8
Bent over Y x5

EMOM 10

Minute 1: 50 Double Unders
Minute 2: 3 Push Press + 3 Push Jerks@Start at 70% Push press (floor)
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Running a Half Marathon on Saturday, so it's a lighter week ...

Warm Up:
2x
10 Ball Slams @ 20 lbs
20 Leg Levers
15 Push Ups
50 Flutter Kicks (one-count)
30 second Handstand Hold

Mobility:
PVC Pass-through
Calves on wall
Shoulders on bands
PNF Hamstring

Max Effort:
3 RM Shoulder Press
121.5 lbs (90% of current 1RM)

MetCon:
Helen (or, for me, Hel*)
3x
Run 400 meters
21 American Kettle Bell Swings @ 53 lbs
12 Pull Ups

1) Mikko’s triangle
10 rounds for cal target (10 cal)
1 min assault bike
1 min row
1 min ski
1 min rest

2) 15 min OH mobility (Gowod)

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

3 Giant Sets
5 Double KB Hang Cleans
100m Double Kettlebell Front Rack Carry
20/15 Calorie Ski
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets.

3 Sets:
5 Sumo Inchworms
100m KB Single Arm Overhead Carry (Change Every 50m)