AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

155 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

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

3.WL
A.Power Clean and jerk
- 5x1 @ RPE 7-8

B. Clean pull + Floating clean pull
- 4x1+2 @ 65 kg

4.Back squat
- 3x5 @ RPE 7-8

2-3 min light cardio
10-15 pass through with light band
20-30 band pull with light band
5 russian baby strech

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

RMU
Wu:
Classic gym
2x5 ring push up
2x5 ring pull up
Core
Hollow arch to ring

Skill
RMU to knee 2x5
RMU to jump 2x5
Ring Kipping 4x5
RMU to help
RMU

Workout 00:00 ring pull up 3/5, 00:300 ring push up 3/5
5-10 rounds

5min Row/Bike with nose breathing only

Thoracic Flow video

Rullailua

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band