• 3 Round of:
BB Deadlifts (120/85Kg) 12 reps
Ring Muscle Ups 9/7 reps
Run 400 m

A, Gymnastic complex

Every 2 mins for 5 sets
2 c2b
4 kipping pull up
6 T2b
* Goal is to complete without dropping off the bar
* If you drop down, do 10 push ups

Scaled ( EMOM 10 mins ) alternating :
Odd : 6-8 kipping pull up
Even : 6-8 Kipping T2b

B,
EMOM 12 ( 4 rounds )
1.mins : 1 legless rope climb/ negative legless/ 1-2 normal rope climb
2.mins : 30 shoulder taps = wall run in face to wall position (15/side )
3.mins : 6-8 C2 roll out ( on the Rower , holding the seat)

C, AMRAP 12 mins
2 V -up
2 kipping HSPU / scaled : strict Pike push up on box
2 box step up ( 1/leg , alternating , hold Kb in front of chest @ 16kg/12-8kg
4
4
4
6
6
6
.
.
.
Score : total reps

@70-85%

For time:

3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches 22,5/15kg
15 Thrusters 42,5/30kg

Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well

Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Intervals(16)
:20 on :20 plyo :20 rest x4
push ups
rope slams
crab walks
bent over row

Finisher
50 bicycles
1:00 min front rack stretch

EMOM 18'
1: Tire flip
2: Sled push
3: Double KB front rack hold
4: D-ball over box+step over @100cm
5: SA KB strict press (alt. every 3 reps)
6: Rest

Pendlay row 4x10

Db thruster 4x8

20 min AMRAP laatua

-7 wallball
-9 burpee
-12 thruster
-15 cal row