On the minute for 20min
1. 3-6 bar muscle-up
2. 6-8/side pistol squat
3. 30-50 crossover single under
4. Rest

Choose...

Strict Pull-Ups ( Weighted )

5-5-5-3-2-1

Or

Incline Dumbbell Row

8-8-8-5-4-3

Go Every 2:30

Buy in 50/40 cal erg

4 rounds

10 Burbee
5 V-up
10 alternating V-ups
9/12 cal AB
10 push press

Buy out 50/40 cal erg

Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
Zone 1

Compromised Running - Add 10 reps to the lunges and 100m run each round
20x
Sandbag Reverse Lunge

200 M
Run

Zone 2

Partner 1: Ski, Partner 2: Row until partner finishes. Both: Snatches at each transition
400 M
SkiErg

MAX M
Row

10x
Alt DB Snatches

Painonnostotreeni

50% 60%70%80%

Squat Snatch 2/4 2/2 1/3 1

Power clean 2/3 2/3 1/1 1
Split Jerk 2/3 2/2 1/3 1
Front squat 3/3 3/3 2/2 1

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Progressio 3/6

progressio 3/6

5 Rounds for time:
400 Meter Run
5 MU / C2b
50 DU

progressio 1/2