In teams of 2 with a running clock:

0:00-15:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 T2b
40 Air Squats
50 Calorie Row

15:00-17:00 REST

17:00-32:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part!

Optional Accessory:

CONDITIONING

5 set, rest as needed between
20m Prowler Push

RPE 3-4

50-40-30-20-10 reps for time of:

• Medicine-ball cleans
• Box jumps

Men 20-lb. ball, 24-in. box
Women 14-lb. ball, 20-in. box

EMOM 20
(1) 8 Strict Toes-to-bar
(2) 20-30sec Hollow Hold
(3) 15 V-Ups
(4) 45sec Plank Hold
(5) Rest

Optional Accessory:

CONDITIONING

2 rounds for time:

7 Thruster 50/35
14 C2B
42 DU

RPE 4-5

Target: unbroken sets, <6min

Tabata (8 x :20 on, :10 off)

1) Bear Crawl low hips
Rest 60s before starting #2

2) Barbell Curls (empty bar)
Rest 60s before starting #3

3) Double Unders
Rest 60s before starting #4

4) Barbell Bradford Presses
Rest 60s before starting #5 (this is not a full overhead press)

5) Russian Twists w. a plate

• Those coming for Murph tomorrow, take it nice and easy here!

Banded deadlifts 4x4 tng

GYMNASTIC STRENGTH

4-5 rounds, rest as needed between

1) 3-10 Straight Bar Dip (from top of bar MU)
2) 5+5 Single Arm Ring Row
3) 10-20sec L-Hang

Aloita 20 kg tangolla ja tee 20 toistoa. Seuraavaksi lisää 2,5 kg, tee 19 toistoa. Seuraavaksi lisää taas 2,5 kg ja tee 18 toistoa jne. Viimeinen toisto on 67,5 kg.

Optional Accessory:

GYMNASTIC CONDITIONING

EMOM x10

5-15 TTB

RPE 4