4 Rounds
Go every 5 mins
8-5 Strict C2B Pull-ups
20 DB Alt. box Step-ups @10/15kg ( low box/ build up plates to low height )
25/20 Calorie Row or 20/17 Assault Bike/skierg

Gymnastic option: 10-12 heavy ring row with pause on top
Goal is to maintain pace across all 4 sets, so start a bit safe.

Skill (15 mins)
Pistol Squat

-Feet and Knees together squat
- Single Leg squat to target
- Single Leg squat to Double Leg raise
- Double Leg squat to Single Leg raise
- Pistol Squat

Warm up(0:00-10:00)
100m run
then
10 squats
10 dive bombers

10 squats
10 hrpu

10 squats
Down dog w/20 foot pedals
then
100m run

barbell warm up(3)

Mobility(10:00-15:00)
1:00 min pigeon per
:30 chest stretch per

Weightlifting(15)
Week 6 back squat

Fittrain(22)
400m run
30 db front squat 45/35-challenge up-60/45
15 decline push up-challenge up-hspu
800m run
30 step up/box jumps 24/20
400m run
30 db front squat 45/35-challenge up-60/45
15 decline push up-challenge up-hspu

Opt(12)
5x5 bk+hip extension
1600m walk/run
5x40m sprint
3x2 front squat w/2 sec pause

Finisher
30 cuff iso
60 double crunch w/leg ext
1:00 min quad stretch per

• For Time:
Ring Muscle Ups 15/12 reps
1:00 rest
Ring Muscle Ups 12/9 reps
1:00 rest
Ring Muscle Ups 9/6 reps

Maastaveto 3x3x max5 (palautukset 3-5min)

Sumokyykky 5x5 kevyt

Reverse sidebends 4x15-25 / puoli

• 3 Round of:
Double Unders 60 reps
BB Hang Squat Clean Thrusters (35/25Kg) 20 reps

Squat Clean EMOM 25

Minute 1-5 : 5 Squat clean @50%
Minute 6-10 : 4 Squat clean @ 55-60%
Minute 11-15 : 3 Squat clean @65-70%
Minute 16-20 : 2 Squat clean @75-80%
Minute 21-25 : 1 Squat clean @ heavy single

"Rope-a-Dope"
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double-Unders
15 Rope Climbs (15')

STRENGTH

4 rounds, rest as needed between

1) 5 Weighted Pull-Up
2) 10+10 Lunge Press, DB/KB or Landmine
3) 10 Pendley Row
4) 10-20 Deficit Push-Up (parallettes/between boxes or KB)

RPE 4 to 4+

5-10mins easy machine or easy jog