A1. Barbell Bench Press 4 x 5

5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press

with 3sec. eccentric

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. MetCon

8min AMRAP of:
8 double KB-DL
10m KB-Farmers walk
16 alt. Box step ups (20'')
8 double KB-DL
10m KB-Farmers walk
16 DB-Push Press

A. Threshold work

4 sets in teams of two (alt. Machines)

1 set = 5x1min on/1min off

Go at 8rpe always, use rest to fully recover
To establish run distance, everyone runs at 8 rpe for 1min to see how far they get in warm up. In the workout, you run half the distance and back to the box again.

Round 1
P1: Row
P2: Ski

Round 2
P1: Bike
P2: Run

Round 3:
P1: ski
P2: row

Round 4
P1: run
P2: bike

A. Snatch Complex

In 12min work up to a heavy weight for the day for:
Pause Power Snatch (2sec. just below knee) + Below Knee Snatch
then
3 sets @90% of Heavy complex

B. Snatch Assistance

5 sets of:
5 Hang Power Snatches @70-80% of heavy complex

A. Teamworkout

FBL Test 1:
3 sets of:
3min on 3min off (MM:FF)
2 sync. rounds of:
10 Deadlifts @60/40kg
10 Front Squats @60/40kg
then max lat. Burpees over one bar

@20:00
15min AMRAP of:
20/15cal Row (sync.)
6 Rope climbs (split as needed)
400m Run (sync.)
100m Partner carry

A. Back-Racked Alternating Barbell Reverse Lunge Step 8 Reps

8 Back-Racked Alternating Barbell Reverse Lunge Step

Build up in 12 min

B. Weighted Supinated Pull-Up 2 Reps

2 Weighted Supinated Pull-Up

Build up in 10 min

C. 10 minute AMRAP of Bar Muscle-Ups, Strict Handstand Push-Ups, and Russian Kettlebell Swings

2 Bar Muscle-Up
4 Strict Handstand Push-Up
8 Russian Kettlebell Swing