1) 6-8 shuttle run (1=15m)
2) 5+5 KB c&J
3) 10 Chest to bar pull up
4) rest

RPE 6-7

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Goal & Intensity
-Build aerobic capacity and maintain skill quality under light fatigue.
-Combine running, kettlebell work, and pulling in a sustainable format.
-controlled heart rate and steady rhythm.
-Movements should feel repeatable and technically clean.
-RPE 6–7, moderate but controlled.
-You should finish feeling worked, not exhausted.

Coach’s Tip:
Choose reps/weight you can complete in about 45-50 seconds.
Focus on smooth transitions and clean mechanics.

Advanced max kipping t2b
Scaled straight leg raise

Max reps in one set

EMOM

Starting from 5 reps, add 1 rep every min

Cap 10 min

Deadlift

6 x 3 @ 70-75%

Go every 3:00

For 12 min with 30sec rest / work

Alternate between
Handstand push up
Pistol squat

Hang Squat Snatch Singles

Build in 15 minutes Heavy Single above knee

Bench Press

Build in 20 minutes 3RM

Find your 1RM of 1 Snatch+1 OHS.
Start light and keep adding weights!

50% x 5
60% x3
70% x1
75% AMRAP

Use 90% of your max

Last set is all out with nothing in reserve. Use spotters

EMOM 12

10 OHS 40/30 kg
10 Ring row
10 Push-ups