J15

3x4min row
rest 2 mins
1150m-1138m-1089m (last rd 80 cal)

J14

Deadlift 5-5-5
50kg-60kg-70kg

5x10 Squats (10 back, 10 front, 10 o/h @40kg, 10 sgl kb o/h, 10 dbl kb o/h @12kg)

J13

Deload:

Shoulder press 5-5-5
30kg-35kg-40kg

5x10
Pull-ups w/ green band
Push-ups

J12

Back squat 5-3-Max (cap at 20)
85kg-95kg-105kg (20)

3x10 Bulgarian split squat @bw-2x10kg-2x20kg

3x
10 reverse hyper ext
10 GHD hip ext

J11

Band work for back

DB bench press 5-3-Max
28kg-32kg-36kg (6)

5x
10 Arnold press @16kg
10 Single arm row @20kg
10 Rear flyes @6kg

FST 7s Cable tricep ext @22.5kg

J10

Deadlift 5-3-Max (cap at 20)
85kg-95kg-105kg (20)

5x10 45 deg leg press @160-200kg

J9

Shoulder press 5-3-Max

45kg- 52.5kg-57.5kg (8)

3 x

10 db bench @22kg

10 ass. Pull-ups @21kg

J8

DB bench press 3-3-Max
26kg-30kg-34kg (8)

Squat 3-3-Max (cap at 20)
80kg-90kg-100kg (20)

21-15-9 reps for TIME:
Deadlift @60kg
Push press @40kg
4.30

Later:

Tabata Row
9-9-9-9-9-9-9-9 cal

J7

2 min row
30 double unders
2 min greatest stretch in the world hip mob
2x6 step-ups @28kg


Deadlift 3-3-MAX (cap at 20)
75kg-87.5kg-100kg (20)

5x10 Goblet squats @50kg

J6

Shoulder press 3-3-MAX
42.5kg-47.5kg-52.5kg (10)

5x
10 DB bench @22kg
10 Ass. pull-ups @24kg

J5

B Squat 5-5-MAX (Cap at 20)
60kg-70kg-80kg  (20)

5 rds of Trap bar complex @50kg:
5 reverse lunges each leg
10 RDL
10 Deadlifts

J4

4 min row
1100m

Tactical frog mobility sequence

DB Bench 5-5-MAX
24kg-28kg-32kg (10)

5 x Landmine complex
10 Shoulder press each arm @bar+10kg plate
10 Bent over row each arm @bar+10kg plate

J3

Deadlift 5-5-MAX (cap at 20)
60kg-70kg-80kg (20)

5x
1 power clean, 10 front squat @50kg

J2

2 x
1 min ME row
Rest 90 sec
329m-331m

Shoulder press 5-5-MAX @60%-70%-80%
40kg-45kg-50kg (10)

5 rds, no rest
10 DB bench @2-20kg
10 Ass. pullups @30kg

J1

3 rds of landmine complex: 30kg-40kg-40kg
6 thrusters
6 SLDL each leg
6 lunges each leg
6 bent over row each arm
6 sh press each arm

2x5 back squat @85kg
2x5 deadlift @85kg
2x5 pull-ups