For time
9 Mu/pull-up
18 T2b
27 kb swing 32/24kg
36 cal ski
72 sit-up

2min. Row/Bike/Run

2 rds:
5-8 Ring row
5-8 Push up
8-10 Air squat

1min. Row/Bike/Run

• Mobility...

• Work on: Shoulder press

10 min EMOM

*20 DU
*20 Sek HS hold

2 min rest

10 min EMOM
*8 cal ski
*20 Sek Ring row hold

2 min rest

10 min EMOM
*12 burpee
* 8 DB snatch 25-35 lbs

15min:
400m bike / 200m row
10 oh sit up
5 ring row
10 kb swing
5 push up

3 rounds:

7 + 7 bent over KB/DB row
5 ring dip / negative ring dips
20 sec good morning hold
20 + 20 sec banded hollow hold

Rest day

3x8 Anderson Squats

AM: 30 min
3 min run/1 min walk
124/150
4.3 km, 7.01 min/km

PM: 90 min
Warm up for 15 min

1.MU
A. Drills

B. 8 x 1 MU

C. E2MOM10: 2 MU

Total of 20 MU

D. Strict MU
- 3 2 2

2.Weightlifting
Halting clean deadlift + Squat clean
Build to heavy 1+1 for the day

3.Banded GH Raise
- Not done

5 Rounds
Run 400m
10 Burpee Broad Jumps
10 Jumping Squats

Rest 90sec between Rounds

110 min

1.Snatch
3 waves: 3+2+1
- 35-47.5

2.Strength
- Legpress 4x8, 100, 100, 105, 110
- Hip thrust machine 4x10, 65, 60, 60, 60
- Elevated reverse lunge 3x10+10, 40
- Hamstrings
- Abduction