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