Find biggest weight

Front squat 2 RM

RestDay!

3:00 Run @ easy
2:00 BikeErg @ moderate
1:00 Run @ Hard
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8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
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3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps
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Build up to working weight for barbell movements
* Practise other movements between sets
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1 or 2 rounds
200m Run
6 Thrusters @ workout weight
4 Bar-facing burpees
2 Bar muscle-ups
500m BikeErg
6 Toes-to-bars
4 Power snatches @ workout weight
2 Overhead squats

5 Sets of 3 @ Light Weight

• 2 sec pause in catch

"Karen”
150 Wall ball shots

All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

Make up an extra credit session you missed from earlier in the week
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Parasympathetic Breathing:15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

RestDay!

70 minutes @ HR zone 3

Use any machines as you like.