Friday- OH Stab/mob, Oly Int, Cyclical MAP 60/60 Hi%
A1) Prone Thoracic Spine Extensions, 4 sets of 5 reps rest 30s https://www.youtube.com/watch?v=OTxcqgOT0S0
A2) Floor Pec Stretch, 4 Sets of 5/arm, Rest 30s https://www.youtube.com/watch?v=_PYKWMScpnE
B) Squat Snatch *video 1 rep at each weight
1 rep every 60s for 5 reps, @ 105lbs
Rest 3min
1 Rep every 75s for 5 reps, @ 115lbs
Rest 3min
1 rep every 90s for 5 reps, @ 125lbs
C) 3 Rounds at high effort-90%
60s Row
60s walking recovery
60s Versa Climber
60s Walking recovery
60s Airbike
60s walking recovery
60s burpees
60s walking

Wednesday- Skill+Gym Isometrics/Taper+Low % MAP
A) EMOM x 15min
min1: 3 Bar MU
min2: 3-5 HSPU
min3: 30s L-Hang from rings
B) 30min Easy pace
2min AD
1min Russian KB Swing @ 32kg
1min Burpee Ball- Slams – 30lbs, Hands on ball, chest touches ball in burpee
2min Run

Tuesday- MAP cyclical based 60/60
2 Rounds @easy pace
2min Versa Climber
2min AD
1min Reverse Single -unders
+
Rest 5min
+
8 Rounds at increasing effort – each set should get faster until final set being a max effort
Row 250m
10 Step Down BJ @ 24″
10 Burpees
Rest 2min

Monday- Sn Int+HPC/FS Int+Upper CP+SS Test
A1) Prone Thoracic Spine Extensions, 4 sets of 5 reps rest 30s https://www.youtube.com/watch?v=OTxcqgOT0S0
A2) Floor Pec Stretch, 4 Sets of 5/arm, Rest 30s https://www.youtube.com/watch?v=_PYKWMScpnE
B) Overhead Squat @4311, 2 reps every 90s for 8 sets, Start @ 115lbs and add weight if it feels good
C) Hang Power Clean + Push-Press, 5 Sets of 1+3, work to a heavy set of 3 Push-Press, not a max! rest 3min
D) 3 Rounds @ high effort- 90%
12 C&J @ 95lbs
24 Cal AD
48 DU

Week 6
Friday- Open 17.5 – Warmup + Cooldown
Warm-up: easy pace
2min Airbike
1min single skips
2min row
1min single skips
1min Wallballs @ 20lbs
2min airbike
+
EMOM x 8min
min1: 15 DU
min2: 9 Thrusters @ 45lbs
+
EMOMx 6min
min1: 5 thrusters @ 65lbs + 15 Du
min2: 5 Thrusters @ 75lbs + 15 DU
min3: 5 Thrusters @ 95lbs + 15 DU
min4: 9 Thrusters @ 95lbs + 35 DU
min5: Rest
min6: 5 Thrusters + 20 DU
+
Rest 8-10min
+
B) 17.5
+
Rest as needed
+
C) Airbike for up to 20min at an easy pace to cool down

Saturday- Open 17.4 – Warmup + Cooldown
A) Normal work capacity session warm-up, then:
5min easy Airbike
EMOM x 16min
min1: 5 DL
min2: 8 Wallballs @ 20lbs/10ft
min3: 10 Cal Row
min4: 3 HSPU- Open Standard
+
Rest 10min
+
B)17.4
I’d split those DL up early and often, stay relaxed and get to the wall feeling fresh for the HSPU

C) 3 rounds easy pace
10 Cal Bike
8 T2B
8 burpee
10 Cal Row
Rest 1min