5 2-minute rounds of:

• 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times)
• Max reps 135-lb. thrusters

Rest 3 minutes between rounds. Post number of thrusters completed each round to comments.

1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
2) 3x 100m (rinta/vapari - rento)
3) 6x 25 (rinta/vapari -vauhti)
4) 4x 50m (potkut: vapari/rinta -rento)
5) 4x25 (potkut -spurtti)
6) Loppuverra 2x50m (rinta/vapari -kevyt+rento)

Yhteensä 950m

Vapari= Vapaauinti/krooliuinti
Rinta=Rintauinti/sammakkouinti
Selkä= Selkäkrooli/selkäuinti

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps
Post loads to comments

Circuito de 15 estaciones 1 min ON / 30 sec OFF AMRAP:
- Cal row.
- Rope climb x2.
- Criss Cross (simple, cruzado, simple......).
- Wall Climb X2.
- Power Snatch (40/25)(30/15).
- Burpee Wall Ball (9/6 kgs).
- Push ups en TRX.
- Back Squats desde rack (60/35 kgs).
- Toes to bar with medball (6/4 kgs).
- Step ups with Kb (2x20/2x12 kgs) (24"/20").
- Chest to bar pull ups.
- Empuje trineo (60/40 kgs) cada largo vale por 2.
- Push press (30/20 kgs).
- Medball Russian twists (9/6 kgs).
- Tyre flip X2.

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
‘15.4 Intervals’
3 handstand push-ups
3 cleans 185/125lbs
6 handstand push-ups
3 cleans 185/125lbs
9 handstand push-ups
3 cleans 185/125lbs
Rest 1 minute
12 handstand push-ups
6 cleans 185/125lbs
15 handstand push-ups
6 cleans 185/125lbs
18 handstand push-ups
6 cleans 185/125lbs
Rest 2 minutes
21 handstand push-ups
9 cleans 185/125lbs
24 handstand push-ups
9 cleans 185/125lbs
27 handstand push-ups
9 cleans 185/125lbs

5b. Bitch Work
Row 2k
Rest 2 minutes
Row 1500m
Rest 90 seconds
Row 1k
Rest 1 minute
Row 500m

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.

20 min amrap

1-? Bar Muscleup (increases 1 each round)
2 Bear complexes 60kg

5 rounds for time

10 thrusters 40kg
25 singleunders
10 kb swing 20kg
5 pullups

For time:

10x
- 5 Ring dips
- 3 Deadlifts 80kg
- 1 Ropeclimb
And then
21/15/9
- Wallballs 10kg
- Pullups
And then
-Row 1000m

Extra=10 burbees, 3 DL 90kg

100 cal row
Extra
75 KB swing 20kg
Extra
50 GHD Situps
Extra
25 Ring Dips
Extra
15 Bar Muscle ups
Extra
5 Ropeclimbs

15' Find your 3RM back Squat

rest 5'

3RFT

Run 800M

50 Back squats 35/25

25 push press 35/25