3rds FQ
15m farmer grip walking lunges
10 sideplank pump + 30s hold
10 sideplank pump + 30s hold

3rds FQ
10+10 single leg hip thrust
10 ab rollout
45-60s plank hold

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM x 32-40
1) bike
2) row
3) round of cindy
4) rest

max 45s work time / PK2- Easy VK1

4-5 sets:

3-10 strict pull up
3-10 ring dip

ALTERNATE E2MOM / 2-3 RIR / BANDED IF NEEDED

EMOM 40 (0:45 work / 0:15 rest)

1) 4 SB cleans @ 70/45kg + Wall walks in the remaining time
2) BikeErg for calories*
3) 8 DB Thrusters @ 2 x 22.5/15kg+ Rope climbs in the remaining time
4) SkiErg for calories*
5) Rest

• Keep the machines to a pace that allows you to get some reps in the 2nd movement of minutes 1+3.

Overview. Long intermittent (0:45/0:15) EMOM @ threshold pace. You’re looking for a pace you can keep throughout the EMOM ( = aim for steady pacing).
Adaptation. Improve your durability in long workouts. Work on your pacing and movement-specific endurance.
Session RPE/Feel. 7–8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).
Pace. Aim for a pace you could have kept for two more rounds if needed.

*pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

2x2x[1+2]@barbell, 1+2@up to 70%, 3x1x[1+2]@75%, sn-%, rest btw sets 2min

3x3
-increase from last week
-1-2min rest

4 Rounds for time:

400 m Run
3 Rope climb
8 Handstand Push-up
90 sec. Rest between rounds

EMOM20:
a) 20-40 DU / 30-45s DU training / 40-60 SU
b) 10-15 wb (6/9)
c) 6-10 T2B / kipping leg or knee raises (1-2 sets) / 10-20 v-up or tuck up
d) rest

RPE 8