*you can use straps

1@up to the maximal weight of the day! rest btw sets 5-8...+ min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2x5reps of burpee box jumps, sharp movement.

Strenght
Bench Press 10-8-6-6-6 reps @60-65-70-75-80% of 1rm (1-2 RIR on last set)
perform 1-3 rope climb right after bench press (add reps from last time)
rest as needed bwn sets

Weightlifting
3-4x3 push press + 2 push jerk + 1 split jerk @40-70% of 1rm push press
3x1 push press +1 push jerk + 1 split jerk @75-85% of 1rm push press
rest as needed bwn sets

Metcon (all with 75-85% effort)
3-4 sets
600-800m Run
15-20 strict or kipping pull ups
25-40 push ups
40-55 air squats
rest 3 min bwn sets
use weight vest or not (6/9kg)
next week we will have MURPH on our schedule. There is also optional workout for it!

For Time:

10-9-8-7-6-5-4-3-2-1
Deadlift Body Weight (Barbell)
KB Push Up
Goblet Squat KB 24/16kg

Time Cap 20min
(Easy 25min)

Deadlift Cycle
6 x 3

100cal row
200 DUs

DELOAD WEEK

3 rounds for time with partner
10 farmer's carry 2x24/16 (1x = 7+7m)
20 shuttle run (1x = 7+7m)
30 burpee broad jump
40 DB back rack walking lunge 22,5/15
500/450m easy row

*Share reps with partner

Warm Up
3 rounds
1 min cardio
20+20m kb bottom up carrying
20-30s hanging from pull up bar
20-30s front leaning on rings

Strenght
Bench Press 12-10-8-6-4 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
6 min amrap
15/12 calories of rowing or ski erg OR 12/9 cal air bike
8-12 push ups
rest 3 minutes
6 min amrap
15/12 calories of rowing or ski erg OR 12/9 cal air bike
4-8 strict chin ups

Overhead Press 5 x 5

Warm Up
2 rounds
20/16 calories of rowing, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
3x 2 flat foot snatch pull + 3 hip power snatch + 3 snatch balance 35-55% of 1rm
3-5x1+1+1 snatch pull + power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon prep:
2 sets
:45 echo bike
15m sledge push, add weight to moderate heavy
5 double db front squats
rest 1 min bwn sets

Metcon
2 sets
15/20 calories echo bike @mod/fast
15+15m sledge push at moderate weight
10 double db front squats @15/22.5kg's
15/20 calories echo bike @mod/fast
rest 1:1 bwn sets
time target is sub 4 minutes per set.
Masters 45+ 13/18 calories of echo bike.

*pp flat footed/full foot & don't do this Touch & Go -style!

3+5@barbell, 3x1x[3+5]@last week drop sets 95%, sp-%, rest btw sets 2min