Cool down
2-3 min light cardio
1+1 min pigeon pose
1+1 min banded bully strech
1+1 min tricep strech

3 rounds for max reps of

• 1 minute of GHD sit-ups
• 1 minute of walking lunges
• 1 minute of bar muscle-ups

1. 40s double under practise
2. 3 wallwalks (or scale to 1-2 reps)
3. 6 double DB push presses + 6 front squat
4. Top chin up hold 15-25s

For Time:
400 m run
100 Box jump
100 Thruster
100 Front squat
100 Shoulder to Overhead
100 Stepping lunge
400 m run

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

Start Light and build to Moderate.
RPE 5
Rest As Needed b/t Sets

2 Rounds:
12min Moderate
5min Recovery

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
5+5 single arm db thrusters
5 kipping knee raises

Tri-Set
3 rounds

Pistol Squat x 6-8 each
Rest 60s
Good Morning x 6-8 (light and focus on range of motion)
Rest 60s
Band Lat Pull-Down x 20-25
Rest 60s

• Scale pistols: weighted, normal, post-assisted, pistol to box.
• Progress from last week in quality or load

8 x 200m ( rentoa kovaa ) Rest 90 sek.

4 x 800m ( rentoa kovaa ) Rest 2:30

♠️♥️♦️♣️