CAPACITY  – Active rest day

LEVEL 2+LEVEL 1

20min Mobility+Foam rolling

10min board briefing + transition time

LEVEL 2

3 rounds for quality – count nothing -17min

EMOM

0-1:15 t2b

1-2:12 Hspu

2-3:10 thrusters @30/20kg *dont go heavier – keep it fresh and hungry for the test week

3-4:8 Power Snatches touch n go

4-5:4 Ring muscle up

5-6:rest

LEVEL 1

3 rounds for quality – count nothing -17min

EMOM

0-1:21 mb russian twists – for each side

1-2:18 Kb Swings

2-3:15 Wall ball

3-4:12 kb Sdlhp

4-5:10kcal Row/Ski/ab

5-6:rest