70 minutes Basic Endurance

Row 5 minutes
3 Rope Climb
4 Heavy TnG Power Snatch
Bike 5 Minutes
50 Pistols squats, alternating
30 Hspu
Row 5 minutes
25 box step overs, plate to OH 25/15kg
50 Du´s

5min Row/Bike with nose breathing only

5-10 Down Dog to Cobra video

21-15-9

thruster 45kg/30kg
deadlift 45kg/30kg
kb swings 32kg/20kg

Mobility/Open gym

5 rounds for time:
15 push-ups
25 squats

Every 2 mins (10 rds)
15 Burpee Box Jump Overs (24/20)

• 4 Sets of:
Handstand Walk 15-30 m o Handstand Push Ups 15-25 reps
1:00 rest
Rope Climb 3-4 reps
(Seleziona la variante; Standard, Legless, Standard with Vest (9/6Kg))
1:00 rest
GHD Sit Ups 15-25 reps
(Seleziona la variante; Standard, with MB (9/6Kg), with Vest (9/6Kg))
1:00 rest each round

AMRAP 12:
3 Rounds of "Macho Man" 60/42,5kg
12 Toes to Bar
3 Bar MU

Siirtyminen BMU, suoraan TTB

On the 2:00 x 5 Sets:

3 Power Cleans
3 Front Squats
3 Push Jerks

Unbroken TnG@AHAP

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
5rds
10 hand release dl 135/95-challenge-205/125
15 sit ups-challenge-ghdsu
20 cal row

Opt(12)
Iso
3x8
sim curls
tricep kickback
reverse fly
db press
-4x1 deadlift+hang clean+jerk
-gym 🐐

Finisher
50 alt sit up
1:00 min hamstring stretch