Banded Pull-throughs x 5 Minutes Max Reps

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
0:45 rest each sets.

3 kierrosta

10 Yleisliike
200m Juoksu
10 Kyykky
200m Juoksu
10 Etunojapunnerrus
200m Juoksu
10 Istumaannousu
200m Juoksu

For time:
10 R hand tng DB snatch 20/15kg
10 L hand tng DB snatch 20/15kg
50 DU
8 RH tng DB snatch
8 LH tng DB snatch
50 DU
6 RH
6 LH
50
4 RH
4 LH
50
2 RH
2 LH
50

TC 10min

EMOM 15

min 1-5: 1 x rive@73%,
min 6-10: 1 x rive@76%
min 11-15: 1 x rive@79%

• raskas ykkönen

Työntöveto 1x2x105%, 1x2x110%, 1x2x115%

Etukyykky 1x70%, 1x75%, 1x80%

3 rounds for time of:

25 strict pull-ups
50 push-ups
75 squats
Run 800 m
Post time to comments.

INTENDED STIMULUS
.
Oh man! This is a beast. To make sure you know what you are against, consider this is a little more than half a Murph with strict pull-ups but no vest. We are not messing around here. The hard part is that we don't have the possibility of breaking the gymnastic movements as we see fit. Today part of the challenge is to confront yourself with big sets that you have to chip away slowly. This will develop your mental discipline as much as your muscular stamina. Break early, break often but keep moving. Pick a number of pull-ups you can complete with at most four breaks during the last round. Base all your other numbers off of that. For the runs, choose a distance you can get done under 5 minutes. Using a rack to modify pull-ups and push-ups is a solid idea both in terms of stimulus and logistics. Go classic CrossFit and use a ball for your squats. Stay disciplined and grind!

OPTION 1

3 rounds for time of:

20 strict pull-ups
40 push-ups
60 air squats
Run 800-m

OPTION 2
3 rounds for time of:

20 rack chest-to-bars strict pull-ups
40 rack push-ups
60 air squats
Run 800-m

OPTION 3
3 rounds for time of:

15 rack chest-to-bars strict pull-ups
30 rack push-ups
45 air squats
Run 600-m

EMOM x6:
1.) Row/Air bike (45s.)
2.) 6-8 Ring row + 8-12 Air squat
3.) Walk out + Push up (45s.)

2 rds:
6-8 Wallball
6-8 Active shoulders
6-8 OHS
6-8 Kipping swings

Mobility:
- Lunge complex: 2x 60s.
- Thoracic/Chest (w/ ball+barbell): 45-60s.
- Shoulder pump: 2x 30s.

OHS:
6-8 x ~ 35%
4-6 x ~ 45%
2-4 x ~ 55%

5min Row/Airbike/bike
Then 3 rounds:

5 Double KB Push Press
5 Double KB Push Jerk
5 KB Front Squat
10 Double KBS (eye level)
5 Burpee over KB (lateral)
10 Kipping Swing video

---

Handstand Shoulder Opener video

AMRAP 12
2 Rope Climbs
12 pistols
16 Toes to Bar

Goal: 3+ rounds

CONDITIONING

12min AMRAP:

5 D-Ball/Sandbag over Yoke/Barbell/Band (chest height)
10 Double DB Thruster @22,5/15kg
15 TTB

Overall RPE 4

Tailoring Options

D-Ball/Sandbag over obstacle→ Heavy Hang Power Clean
Double DB Thruster→ Decrease loading
TTB→ High Knees