WU:
Row 1K
Sled push 6 x 15m
+General warm-up

A)
4 x 12 DB bench press + 10 Strict pull-up (2 x widegrip + 2 x narrow grip)

B)
4 x 12 Strict dip + 12 Barbell row

C)
4 x 10 Seated shoulder press (2xDB, Arnold) + 12 Ring row

D)
3 x Max rep push-ups + Max reps DB/plate frontal raises

E)
3 x 12+12 DB bicep curl + Max rep tricep pulldown

CORE:
16 x 40s on - 20s off (4 rounds - 16min)
1. Plank hold
2. Leg raises (dip position)
3. Side plank left
4. Side plank right

EMOM 12 mins
1.Min: 12/15 cal Row
2.Min: 1-2 Rope Climb
3.Min: 20 Plate GTOH @10/15
4.Min: Rest

Rest 3 mins

EMOM 15 mins
1&2 Min: 200 m Run
3. Min: 20 Sit Up with plate @10/15
4. Min: 10 Burpee over the Rower
5.Min: Rest

Skills

Handstand Walk ( piruetes, turn around.... )

15 minutes.

Skills

10-15 Minutes RMU

Every 12min for 24min do:
5 C&J @60% 1RM
rest 1min
4 C&J @70%
rest 1min
3 C&J @80%
rest 1min
2 C&J @85%
rest 1min
1 C&J @90%

Find max weight of complex:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk
must be unbroken

For time
15L/15R single arm DB C&J (22.5kg)
60 abmat situps
12L/12R single arm DB C&J
48 abmat situps
9L/9R single arm DB C&J
36 abmat situps

TC: 15min

For time

• 21-15-9 Deadlifts
• 9-7-5 Wall walks

♀ 155 lb ♂ 225 lb

4 x 12, Biceps Curls Alternating. Go Every 2:30

4 x ( 5 + 5 ) Scull Crushers. Go Every 2:30

4 x 6 Rope Pull-ups. Vaihda käsien paikkaa sarjojen välissä. Go every 2:00

Deadlift

5-5 Tng
2-2-1-1-1 ( RIR 1 )

RiR = Reps in reserve

SO 3:00