Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

RCVR(30)
walk, run, bike, jog, row or combination of any for 30:00 mins.

Finisher
:30 six inch hold
1:00 hamstring stretch

3 rounds:
10 ring row (tempo 2020)
20-30s. active hang
-rest 1 min between rounds-

3 rounds:
10 push up
10 one leg V-up
-rest 1 min between rounds-

RestDay!

2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min leg across body strech

Midbody Strenght
3-4 sets
3-5 strict ttb
6-10 v-ups
12-16 weighted russian twists @10-15/15-20kg
rest 2-3 min bwn sets

AM: 25 min
Running
4 km
HR 135/151
6.26 min/km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.WL
A. Lifting warm up: Muscle snatch + Snatch balance
3x3+3 @ light weight
- 15 15 25 kg

B. Every 2.5 min:
Snatch from ground
2x3 @ 42.5 kg
2x3 @ 45 kg
1x3 @ 47.5 kg

3.Strength
A. 4 sets:
Ring dips + Hold at bottom 4 x Tough + Max

- 7+15, 6+15, 5+15, 4+15 s.
8-12 Seated DB Press
- 20 lbs

B. Core
- Not done

2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

"The Chief"
AMRAP in 3 minutes
3 Power Cleans 60/42,5kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.