CONDITIONING
4x 6min AMRAP, 3min rest between:

Bike 2k or Row 1000m 
Remaining time AMRAP of:
30 DU
5 Power Snatch @40/30kg

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

Target: all rounds within 5 reps

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
5+5 Windmill video
10-20 Banded Good Morning video
10 Air Squat Cross Kicks video

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5+5+5 Wall Squat video + 30sec Banded Lateral Walk video

CONDITIONING

6min VO2max test

Row/Airbike/Bike 6min with max effort. Score is your average Power Output (=Watts) and/or your average pace. Make sure you can check the score after 6min!

Warm-Up well: 5min easy pace, then 10sec sprints and 50sec recovery for 5-8 sets. You need to be ready when the test starts! 5-10min cool down with easy pace after test.

RPE 5, maximum effort.

For time:

100 Power Clean (50/30kg)
Assault 20/15kcal every 3min. WOD starts with assault.

You should have more than a minute time to do power cleans. If not, scale the calories.

Badasses scale the loadfing to 60/40kg

RPE 3-4

3-5set, rest 1-2min between movements. Scale if needed.

1) 5+5 Weighted Box Step-Up
2) 10-20 Parallette Push-Up
3) 10 Double KB Row

30min EMOM:

1) Row/Bike/Ski
2)
Rounds 1-3: 5 Snatch (anyhow)
Rounds 6-10: 5 Thruster
3) rest

RPE 3

This is a 30min workout. On the first minute do something monostructural (row/bike/ski/run..) On the second minute, for the first 5 rounds, do 5 snatches (anyhow), last 5 rounds, 5 thrusters. Third minute is always for resting.

Barbell Complex:

Build a heavy set. 4-7 set, rest as needed.

Hang Squat Clean + Squat Clean + Jerk

STRENGTH

4 rounds, rest as needed

6 Back Squat
5 Weighted Pull-Up
6+6 Standing Single Arm DB Press

RPE 4 (2-4 reps in the tank)

CONDITIONING

One round with double KB:

10 KB Snatch (from hang)
10 Clean (from hang)
10 KB STOH
10 KB Squat
10 KB Thruster

After each set→ 10 cal airbike. WOD ends with airbike. Pick a loading to fit your fitness and to keep the workout in RPE 3

Target: unbroken KB work, consistent with the airbike.

WEIGHTLIFTING

Power Clean + Squat Jerk + OHS

5-9 set, rest as needed.

RPE 2-4

You can take the bar from the rack if your mobility is not yet what it needs to be…