Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
Weather permitting
Run 20:00 minutes for distance or rest day

Finisher
50 knee tap crunch
1:00 quad stretch

120 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 30 (singles)

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3 x 3+1 @ light weight
- 15 25 25 kg

B. Clean + Split jerk 2 RM

C. Riser Clean pull
4x5 @ 67 kg

125 min
Warm up for 15 min

1.MU
- Drills
- MU 4x1
- MU 11x2
- MU x 26

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 5 4 4 5
- Knees on box: 5 5

4.Strength
5 sets:
TE Strict Pull ups - 10 9 8 7 7
5 Weighted Stationary dips - 5 kg

5.Core
2 Sets:
10+10 side plank raises
15 v-ups
20 hollow rocks
30 side heel touches

3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Hang Snatches @22,5/15kg
20 Box Jump Overs, 60/50cm
10 Bar Muscle-ups

3 mins REST

Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Snatches, 22,5/15kg
20 Box Jumps, 60/50cm
10 Bar Muscle-ups

C,
Strict Handstand Push-ups 10-8-6-4-2-4-6-8

Rest 2 mins between sets.

125 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Box squat
A. Build to RPE 8 set of 5
- 50 70 90 100 kg

B. 4x5 @ top weight
- 100 kg

3.Metcon
Every 2 minutes for 7 rounds:
3 Heavy Devil's press - 2 x 15 kg
8 Cal ski-erg
3 Heavy Devil's press
- Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
- HR: 175/186

4.Accessory
3 sets:
10+10 Single leg Glute bridge
10+10 Single leg Seated knee extensions

For Time:
10 rounds

5 T2B
5 HSPU
5 FS@100/80%BW
5 Pull-up
5 Burpee

Banded Alphabet 2 x each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AM: 40 min
PK2-VK1
2 min run/1 min walk
6.45 km, 6.14 min/km
HR 140/170

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 12x2
- MU x 30

2.WL
A. Snatch 2 RM

B. Segmented Snatch deadlift
5x3 @ 100-105 % of max Snatch
- 52.5 kg

3.Strength
5 sets:
8 Three point DB Row - 35 35 45 45 45 lbs
8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

A)
EMOM 5:00
For quality
30 Double Tap Jumps aka Penguin Jumps

B)
4 rounds
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round

C)
Finish with side plank 60-90s per side