Optional Accessory:
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

Tempaus 1x70%, 1x75%, 1x80%, 1x85%

Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

Takakyykky 3x3x80%

Complete as many rounds as possible in 20 minutes of

• 5 power snatches
• 7 toes-to-bars
• 9 box jumps

♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box

-Maastavetotekniikka / 5 x 5 maastavetoa sopivalla painolla

Muscle up 3 x 3-5 Transition drill while keeping feet on the ground

Basic Endurance

6 minutes Bike/Row/Ski, alternating
3 rds of "Cindy"

• EMOM x6:
  1.) Row / Air bike
  2.) Shuttle Run
  3.) Inch worm

• Mobility:
  Shoulder / Chest / Lats
  30s. Active shoulders (Hanging)
  30s. Active shoulders (Handstand)
  30s. Kipping swings

• PU/C2B/MU/HSPU

9 x hang squat clean + front squat ebery 90sec

Amrap 15min

1 C&J 90%
3 squat clean
20 dball over 2box 40kg
20 dball squat

For Time

30 cal bike
25 pull up
20 wall ball 9kg
15 T2B
10 db box over 22.5kg
15 T2b
20 wall Ball
25 pull UP
30 cal bike