5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
3+3 Goblet Lateral Lunge video
1 Wall Walk video + 10 Wall Facing Shoulder Taps video
10 Hollow Rock

---

10 Prone Banded Passthrough video + Kangaroo Flow video

CONDITIONING

3 rounds for time: 
7 Power Clean @70/50kg
21 Wallball

Overall RPE 4

Target <5min

Tailoring Options:
Decrease loadings to 60/40kg

CONDITIONING

4 rounds: 90sec ON, 30sec OFF (32min total). 

Start every round with 50-60sec on a Machine. You can choose 1-4 different machines, use them all or go by feel. Remaining time from 90sec:

A) C&J @50/35kg
B) Bar Facing Burpee
C) Front Squat @50/35kg
D) TTB

Overall RPE 3 to 4, not all out!

2-3 rounds:
10 Plate GTOH
10 Plate Kangaroo Squat
5+5 Plate Windmill video
10 Burpee to Plate

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Banded Shoulder Flow video

“Sweat fest”

EMOM x24 (6 rounds)

1) Airbike cal
2) Double DB Up&Down @22,5/15kg
3) DU 
4) rest

Overall RPE 3 to 4

Tailoring Options:
Decrease rounds→ from 6 to 5 or 4
Airbike→ Row or bike
DB Up&Down→ Up&Down
DU→ Practice DU

5 rounds for Quality:

5 Manmaker 22,5/15kg
15 GHD Sit-Up

RPE 3

Barbell Complex

6-8 sets, rest as needed:

Hang Power Snatch (above the knee) + 2 Hang Squat Snatch (above the knee) + OHS

Barbell complex:

Power Clean + Squat Clean + Front Squat + Jerk

9 set, every 60-90sec

RPE 5 with last lifts. Find heavy of the day.

30min EMOM:

1) Airbike/Row/Ski/Run…
2)

Rounds 1-5: 8 (4+4) DB Snatch + 5 TTB

Rounds 6-10: 10m Double KB Front Rack Walking Lunge + 5 Burpee

3) Rest

Overall RPE 3-4, NOT ALL OUT!

First minute is always monostructural. On the second minute rounds 1-5: perform 8 DB Snatch + 5 TTB and last 5 rounds kb walking lunges and burpees. Third minute is always for rest. Try nose breathing only during rest minute.

Pick a loading and reps that fit your fitness level the best.

3 rounds:
10 Thruster @40/30kg
10 Lateral Bar over Burpee

Rest 3min

3 rounds:
8 Thruster
8 BoB

Rest 3min

3 rounds:
6 Thruster
6 BoB

Target: Total time <14min.

These are sprints. All reps unbroken. You should be faster on each new round.

Overall RPE 4-5