14 min AMRAP
12 pistols
24 KBS 24/16kg
36 Du
20m OH walking lunges 20/10kg db's

3 min rest

4 min time to find 1RM squat clean

3 rounds:
3 min amrap:
row or run for calories
1 min rest

3 min amrap:
12 med ball cleans
30 Double unders
1 min rest

3 min amrap:
12 DB push press
10 burpees
1 min rest

Optional Accessory:

CONDITIONING

7min AMRAP:

Row 15/12 cal
12 Wallball

RPE 4

Target: 5+ rounds

Optional Accessory:

GYMNASTIC CONDITIONING

Gymnastic Ab-Work

1-2 rounds, go by feel

Swimming in a pool

Distance and other details in comments

Helppoa soutua 45 minuuttia

• kuntopiiri 4 kierrosta

25 vatsaa
25 punnerrusta
25 kyykkyä
25 pystypunnerrusta

5x3 Overhead squat

3rds for quality
10/10 KB Single arm OHS
10 Sots press
10 Behind the neck push jerk

12 Min EMOM of:
BB Back Squats
75-80% of 10 @ 9 RPE 2 reps (0:03 pause on 1st rep)
Pause @ bottom
Usa il 75-80% del carico 10 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
mentre la seconda rep è normale.

• 12 Min EMOM of:
BB Jerk
70-75% of last 2 week (Heavy 5 reps) 2 reps
Fai 2 reps usando il 70-75% della quintupla pesante (Heavy) trovata due settimane fa.

Double DT

10 rounds for time

12 Deadlift 70/50
9 Hang Power clean 70/50
6 STOH 70/50

or

Heavy DT

5 rounds for time

12 Deadlift 90/60
9 Hang Power Clean 90/60
6 STOH 90/60