Deadlift 5x3 AHAFA

RPE 4 (2-4 reps in the tank)

15min to test Narrow Grip Squat Snatch

Test how narrow you can go and do a squat snatch. This is more mobility than strength work.

Row 3x2000m, rest 120sec

Keep a steady pace. 3-5sec faster than your average 5k pace.

Assault or row or ski or bike

2min fast, 3min easy for 5 rounds. Total time 25min.

Keep a steady pace, not all out effort.

Row 2k, nose breathing only!

RPE 2-3

Easy-piecy, just to get you sweat a bit.

3-5 rounds, 30sec ON, 30sec OFF

1) Thruster 3 for 1 (KB/DB)
2) D-Ball Carry (front of body)
3) L-Hang
4) Double KB Snatch (from ground)
5) Airbike
6) Double KB Straight Leg Sit-Up

RPE 2-3

E2MOM for 6 rounds:

3 Power Clean. DnG.

RPE 4-5

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5 Pre Loaded Vertical Jump
2) 10-20sec Handstand Shoulder Opener
3) 10 Prone Double KB Row
4) 5+5 DB Single Arm OHS
5) 6 Banded Press in Split
6) 20-40 kcal Airbike/Row/Run/Ski

E2MOM x 6

6 Power Clean, touch and go
6 Push Jerk
6 Burpee Box over (facing the box)

RPE 4

Pick a loading you can hit all the reps unbroken.

CONDITIONING

2, 5, 8, 11min AMRAP, 1min rest between (total work time 26min)

Row 20/15cal
10 Burpee over Rower
20 DB Snatch 22,5/15kg
30 Wallball
40 KBS 24/16kg
50 Sit-Up
60 DU

RPE 3-4

Every amrap starts with rowing. The idea is to go further every round. If you complete all, start a new round. Don´t start too fast.