3 rounds of:
10 KB swings
10+10 KB side bends
10 alternating DB snatches
20 DB Russian twists
10 Reverse hypers
Rest

4 sets:
2min ON / 1min OFF:
10/8cal AB
30 DU
Max DB Skull Crushers (choose weight)

For 40 minutes in a team of three:
900 m shuttle run with a bulgarian bag
300 m weighted lunges
90 cal ski (alt. every 15 cal)
30 man makers

One works, two rests.

AM: 45 min
60 s. run/60 s. walk
6.3 km, HR 126/158

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.BCTB
- BFLY x 30
- BCTB x 20 (singles)

3.Bench press
5x10x60 %
- New set every 3 minutes
- 33 kg

4.Conditioning
AMRAP20 Open 20.2 re-do:
4 DB thruster 2x15 kg
6 Toes to bar
24 Double unders
Reps: 12 rounds + 7 reps = 415 reps

5.Accessory
4 sets:
8 shoulder press - 27 kg
20 hollow rock

135 min
WU 20 min

1.MU
- Drills
- MU 20x1

2.Squats
A. Back squat
1x5x75 % 67.5
1x3x80 % 72.5
1x2x85 % 77.5
1x2x90 % 80
1x1x95 % 85

B. Front squat
1x5x75 % 60
2x5x80 % 65
- New set every 3 minutes

3.DL
1x20
3x10
x 40 % of your 1 RM
- 48 kg
- New set every 3 minutes

All rounds done as Myomatch reps (not 21's)

-

• Sumo RDL
• Hammer curls sync
• Tricep kickbacks (50/50)

-

• Bugarian split squats

-

• RDL (bar)
• 21's (bar)
• Tricep extensions (bar)

(Myomatch reps: Go for close to max reps in round 1 and then match that number in the next rounds, taking whatever breaks needed)

8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar
Goal: 7 rounds.

Maastaveto 4 x 4 x 90%

Bike Ergo 20 min.

Overhead Triceps extensions: 3 x 10-12. Rest 60s
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.