A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

21/15/9 reps for time:

• 21 thrusters (40/25 kgs)(30/15 kgs).

• 21 pull ups.

• 15 thrusters (50/30 kgs)(37'5/20 kgs).

• 15 c2b pull ups.

• 9 thrusters (60/35 kgs)(45/25 kgs).

• 9 Bar MU.

** Time cap: 25 min.

20' find 2RM of Sumo deadlift
Rest 5 min then

21-15-9-6-3 reps of
Sumo deadlift high pull
Push ups hand release

For time:

• 90 double-unders
• 9 muscle-ups
• 9 squat clean thrusters, 65-lb. dumbbells
• 80 double-unders
• 8 muscle-ups
• 8 squat clean thrusters, 65-lb. dumbbells
• 70 double-unders
• 7 muscle-ups
• 7 squat clean thrusters, 65-lb. dumbbells
  

50 min AMRAP for quality

just do

600 m hiihto
500 m soutu
40 abmat situps
30 stepping on a box (60 / 50 cm)
20 push ups
10 power cleans
6 rope lowers

20 min amrap

----- 1 round is:
2x
- 8 pullups
- 8 wallballs 10kg
- 8 t2b

And then

• 12 burbees over the bar
• 9 deadlifts 60kg
• 6 front squats 60kg
• 3 push presses

-------- that was 1 round

Score is total reps

EMOM for 30 min
8-12 Strict Pull Ups
8-12 Strict Ring Dip
10-15 Deficit Push Up
2-3 Legless Rope Climb
Rest

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/24kgs
50 Lunges
50 Knees to elbows (raises)
50 Push press, 20/30kgs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (100 singles)

800 Metres run
25 shoulders to over head 25/40
50 wall ball shots 9/6
25 hang clean 25/40
50 burpees
25 thrusters 25/40
100 Double unders

a)Muscle up
Treenaa 7 min muscle uppia lattialta
Sen jälkeen joko
7 min emom 2-5 reps ring mu TAI
7 min emom 5-10 ring swings TAI
7 min emom 2-5 jumping ring mu

b) Bechmark Cindy
20 min amrap
5 pull up
10 push up
15 air squat

C) Shoulder mobility 10 min
Huomenna on voimana push press joten älä skippaa tätä