1a) DB RDLs: 4 x 8-10. Rest 30s.
– done with two DBs
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
– Side Plank + Elbow Plank + Side Plank.

Not for Time:
27 GHD Sit-Ups,
7.5-15m HS Walk
21 GHD Sit-Ups,
7.5-15m HS Walk
15 GHD Sit-Ups,
7.5-15m HS Walk

Directly into:

10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

• Set #1 - 60%
  Set #2 - 64%
  Set #3 - 68%
  Set #4 - 72%
  Sets #5+6+7 - Build to a heavy complex for the day

• Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds.

48 min

24 min row w /friend

change every 6 min

lantion nostot 10/10
Hollow rock 10
samson stretch 10

24 min ski w /friend

change every 6 min

bird dog 8/8
hollow push down 16
russian baby maker

100 push ups
150 sit ups
200 air squats

Penkki, stopeilla
-5x70%
-3x80%
-1x90%

Meadows row 4x10-15 / käsi

Kapea penkki 4x8

Pystysoutu 100 toistoa (tangolla/käsipainoilla/kumpparilla)

Running O´Clock 0-22 minute.

AMRAP 5
25 bar facing burpee
ME C2B

In 5 min:
1RM Snatch

12 min AMRAP:
2-4-6-8-10-12-14...
Hang Power Clean 60/45kg
FS 60/45kg
HSPU

Merkatkaa WC toistot + kilot + toistot

3 rounds

10 sec hollow hold
10 shot gun
10 strict toes to bars
10 mountain climbers

Get that STRICT muscle up!

3 rounds of:

-1-5 x False grip pull up on rings (pull as high as you can!)
-20 sec static hold on rings, straight arms
-3-10 x static dip
-3-10x Muscle up with banded rings
-False grip hang max time

Five times three cleans and one jerk.