Shoulder Press, work up to heavy 5RM
+
2x Max reps @90% of 5RM

15 - 20 min

Thruster 1 rm

Skillday

 
Work on your weaknesses for 20-30min.

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2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-5 Strict Muscle-Up Transition video
2) 10-20 Bar Hanging Hip Touches video
3) 5+5 Single Leg Box Jump
4) 10-20 Double KB Flutter Kicks video
5)  5+5 Lying Shoulder Circles video

CONDITIONING

7 rounds, 30sec ON, 30sec OFF

1) Airbike/Bike
2) Devils Press ©15/10kg
3) Box over Jump

Overall RPE 3 to 4, not all out.

Target: Use light loading to keep you moving.

CONDITIONING

3 rounds for time:

30/22cal Airbike
20 Wallball
10 Double KB Clean (from hang) @24/26kg
2min rest

Overall RPE 3-4, this is not all out!

Tailoring Options:
KB Clean→ decrease loading 24/16kg→ 20/14kg or 16/12kg

24min EMOM, bar from the ground:
1-8min: 3 Thruster @60-65% of 1RM
8-16min: 3 Power Clean, load barbell 5-15kg heavier than thruster
16-24min: 3 Deadlift, load barbell 20-40kg heavier than power clean

First 8min with thrusters, next 8min with power cleans and final 8min with deadlifts. No misses.

Back Squat 7x3

Rest as needed.

RPE 4

Lunge steps
Find heavy 6

Focus on technique, use small weights - 20-30kg max.

2min on / 2min off for 3 rounds
20 push-up
15 box jump 60/50
AMRAP KB swing 24/16

*Alternate order every round:
Round 2: 20 KBS + 15 push-up + AMRAP box jump
Round 3: 20 box jump + 15 KBS + AMRAP push-up