Warm up
2 rounds
1:30 ergo
25 plate hops
10 gtoh with plate
5+5 single arm db row (tempo 2x2x)
5+5 half kneeling db press (tempo 2x2x)
10 ring row (tempo 2x2x)
:30 plank hold
:30 hanging from bar

21-15-9
T2B
v-ups
sit ups

3 Rounds
8 Dive bomber push-up
16 Elbows to knee crunches
16 Cossac squats

Mobility:
1min/side/exercise
-Back roll in oh position
-Lat roll
-Pec smash
-Rotator smash

10 rounds of 20 sec work / 20 sec rest
odd : double unders
even : russian kb swings

rest 3 minutes

10 rounds of 20 sec work / 20 sec rest
odd : double unders
even : goblet squats

1) strict HSPU 5x3
2) HS 5x36s

WARM-UP

5-10min jog/run. Get some side steps, high knees, heels to bum etc.

10m 4-Step Walk video
10m Broad Jump

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CONDITIONING 

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

Target: if you did this last week, add 2-4 sprints.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 12x500m, 75sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

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COOL DOWN

5min jog with nose breathing only.

4 rounds
300m run
10 push press 50kg/35kg
10 pull ups

EMOM 12

20 Mountain Climbers
10 Knee-hugs
+ rest of the minute Plank Hold

3 rrounds:
10-15 cal Row
30-60 DU
3+3 KB/DB Snatch into Thruster video

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Hip Flow 2.0 video and 5-10 Down Dog to Cobra video

WARM-UP

2-3 rounds:
20 Jumping Jacks
9 KB/DB Deadlift
7 KBS / DB Swing
5 Goblet Squat
3+3 KB/DB Jerk

Thoracic Flow video

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CONDITIONING
For time A+B+C+D

A: 5 rounds:
10 KB/DB Deadlift
50m Shuttle Run (25m+25m)

B: 5 rounds:
10 KBS or DB Swing
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10 KB/DB Hang Squat Clean (5+5)
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 KB/DB Snatch (5+5)
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 

Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

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COOL DOWN

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