E3MOM x 3
6 Front squat 60-80% 1RM

For Quality
YGIG / Couplet
3 Rounds:
6 T2B - 6 Burpee
4 Bar MU - 12 Ab Twist 15/10kg

Handstand walk technique

then

EMOM 6
7,5m HS Walk

Back squat

12-10-8-8

E3MOM / 1-2 RIR

Max steady 5-minute effort for average watts

Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

Rest 10 minutes before FTP20

snatch
 - find a heavy set of three touch and go snatch

Back Squat
5-5-5-5-5
Rest as needed

Muscle Snatch

1-1-1-1-1 Heavy Singles.

Sendoff 1:30

3x7 reps @75-79-82% of 1 rm.
rest 3-4 min between sets.

Five sets of three reps of power clean+ push jerk.