For time:

• 7 bar muscle-ups
• 7 chest-to-bar pull-ups
• 7 chin-over-bar pull-ups
• 21 thrusters
• 5 bar muscle-ups
• 5 chest-to-bar pull-ups
• 5 chin-over-bar pull-ups
• 15 thrusters
• 3 bar muscle-ups
• 3 chest-to-bar pull-ups
• 3 chin-over-bar pull-ups
• 9 thrusters

Men 95 lb.
Women 65 lb.

90 minutes Basic Endurance

8 x TnG Power clean + Push jerk 45/30kg
100 m carry 2x40kg/2x30kg
Row 50/40 Calories
12 Dumbell Bench Press@moderate weight
50 Russian Twist@Plate

Double Alternating Tabata: 8 x 20s on/10s off: Side Plank
- alternate sides each time – 4 sets each side
+
5 Minutes of Static Stretching

AMRAP 15 mins
40 Double Unders
30 DB Renegade Rows @50/35lbs (total reps)
20 Hang Power Snatch @35/25kg
10 Toes to bar

Rx+: @42.5/30kg and 1-5 Ring Muscle-ups after T2B each round

Warm up(10)
3rds
4 walkouts
8 frog jumps
12 heel grab

Mobility(4)
1:00 min samson

Fittrain Intervals(16)
tabata :20/10x8
jing jang
bear crawl
ring row
wall walk

Opt(12)
5x5 hip ext
3x200m run

Finisher
30 w-raise
60 kneeling crunch
1:00 min couch stretch

Tempaus ponnistus korkesdesta 4x3@45%

Ylikorkea Te-veto 1x2@40%, 1x2@45%, 1x2@50%

Tempaus 1x2@70%, 1x2@75%, 1x2@80%, 1x1@85%, 3x1@90%

Etukyykky, ylös tullaan kovaa!! 4x3@70%

7 min AMRAP

Max matka kelkantyöntö 4 hengen joukkueissa, sopiva paino

50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

Rx Barbell – 122.5/82.5

• Stimulus today on the barbell calls for a heavier load, but one that we could cycle readily. A loading that we are very confident we could complete 15+ repetitions unbroken, when completely fresh. What this looks like in the workout, is every set completed with at most, a single break. And more so broken due to metabolic reasons, and less about absolute strength.

15 Minute AMRAP

20 Wall Balls 9/6
15 Toes-to-Bar
10 Squat Cleans 60/40

2 Squat Snatch EMOM10'