3-5 rounds, rest as needed

1) Run 400m/Row 500m
2) 5sec Banded Core Hold
3) 5 High Box Jump
4) 5 Behind the Neck Snatch Grip Press

RPE 2-3

Optional Accessory:

CONDITIONING

7min AMRAP
15/10 cal Airbike
15 GHD Sit-Up

RPE 3-4

Optional Accessory:

CONDITIONING

3 unbroken sets, rest as needed between rounds:

10m Double KB Overhead Walking Lunge
10 Double KB C&J (from hang)
10 KB Squat

RPE 3-4

10min EMOM:

1) Row/Airbike
2) 5+5 DB Hang Clean Thruster + 5 Up&Down

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Snatch Drills video

CONDITIONING

“3k running test”

Run 3000m for time

RPE 5, maximum effort

Go to track or use GPS.

Target: <12min

Before starting, jog/run 10-15min. Dynamic stretches to posterior chain. Get your HR up, rest a little before start and push it to the limits!After test, jog/run 10-15min as cool down.

If you are not able to run somehow, row 3k for time instead.

WEIGHTLIFTING

4 rounds, rest as needed

2 Push Press + 3 Push Jerk + 4 Split Jerk

Find heavy of the day, RPE 4-5

WARM-UP

5-10min easy Jog/Run. 
Then 3 rounds:
10 Air Squat Cross Kicks video
3+3 DB/KB Windmill video
5 Down Dog to Cobra video

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CONDITIONING

For time:

200m Run
21 DB/KB Snatch
200m Run
18 DB/KB Snatch
200m Run
15 DB/KB Snatch
200m Run
12 DB/KB Snatch
200m Run
9 DB/KB Snatch

Overall RPE 4

Target: very heavy breathing. 

Loadings: 22,5/15kg, but work with what you got. If you have heavy DB/KB drop the rep scheme.

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COOL DOWN

5-10min easy Jog/Run with nose breathing only.

5-10 Down Dog to Cobra + Perfect Stretch video

4-5 rounds, rest as needed:

1) 6+6 Seated (floor) DB Press
2) 8+8 Meadows Row video or DB Row
3) 10-20 GHD Hip Extension

RPE 4 to 4+

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
3 rounds:
15-30sec Banded Lateral Walk video
3+3+3 Wall Squat video
7 Up&Down

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Hip Flow video or Hip Flow 2.0 video

1-7 Medball Clean
7-1 Burpee over Medball

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Thoracic Flow video and/or 10 Double Banded Passthrough video