30 min AMRAP

3 rounds of Cindy (5 PU, 10 push ups, 15 air squats)
Run 400m

5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (9/6 kg)

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Stimulus:
A longer conditioning workout combining running, jumping, and squatting
The goal is to keep moving consistently without hitting failure
RPE: 7–8
Should feel challenging and sustained — not an all-out sprint from the start
Coach tip:
Break wall balls early (max 2 sets) to stay ahead of fatigue
Use the run to recover slightly, not to redline
Pacing:
Aim for steady round times (~5–6 min per round)
Smooth and continuous beats fast + stop

Prog 3/4
chest to bar/rings
6 x every 2 min
5-9
built up weights or reps

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Stimulus:
Develop pulling strength and movement efficiency
Progress through reps or added load
RPE: 7–8, Challenging, but movement stays consistent
Coach tip:
Choose a level you can repeat across all sets
Keep rhythm — avoid going to failure

3x7reps @69-73-77% of 1 rm.
rest 3 min bwn sets.

Hang power Snatch
4 x every 2 min
3 reps up to 75%
RPE 5

14 min of Hand Stand Walk technique

then

Every 1:30 x 4
7,5m HS Walk

“KB Via Dolorosa”

30min EMOM:

1) 10 KBS, American
2) 10 Single Arm KBS, Russian L
3) 10 Single Arm KBS, Russian R
4) 10 Goblet Squat
5) 10 Single Arm Jerk L
6) 10 Single Arm Jerk R
7) 10 Suitcase Lunge L
8) 10 Suitcase Lunge R
9) 10 Single Arm Thruster L
10) 10 Single Arm Thruster R
11) 10 KB Deadlift
12) 10 C&J L
13) 10 C&J R
14) Snatch L
15) Snatch R

After minute 15 the set starts from the top again.

Use different loading on the second round if you started too light/heavy. This is not all out effort, but it can be demanding. Scale if needed.

2min ON, 1min OFF, max reps:
1) Rope Climb
2) Burpee
3) KBS (32/24kg)
4) Box Jump
5) TTB

40min
Run 400m
5 Tall Snatch
8 Snatch balance
Rest 1min

HR LOW

EMOM 12

1) 3 Bar MU
2) 6 Power Snatch 50/35kg