For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 6 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 6 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

Part A).
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

Active Recovery workout HR Zone 2-3 ( 45 minutes )

5 + 5 One Legged DB Snatch
14 Squats Reach
10 Jefferson Curls
50/40 Calories Any Machine
10 + 10 DB External Rotations
10 Kang Squats
10 Pull-Overs
50/40 Calories Any Machine

Cardio pyramid

EMOM30

A) 8cal
B) 10cal
C) 12cal

6-6-4-4-2-2
Back squat

EMOM X minutes:

• Y cal ski on odd minutes
• Z KBS @ 32/24kg on even minutes

Pick X, Y & Z

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.

Gymnastics

A) For 15 Practice HSW
example: HSW Ramp, Piruette, Free stand, obstacle course etc.

B) 5-7 Sets For Quality:

-''X'' rMU
*Rest as needed
*Keskity laatuun

C) EMOM 12:

• 45s Ski (@75%)
• 6-10 bMU
• 60 DU

Push & Pull

A) 3x Superset:

• 10 DB Bench Press
• Max Reps Wide Grip Pull Up

*Rest 3min between rounds

B) 3x Superset

• 10 Legs Elevated Ring Row
• Max Reps Push Up (1 Set)

*Rest 3min Between

Accessories

Core 4 Rounds:

• 15 Toes To Rig
• 30 Russian Twist w/Plate
• 20-30s L-Sit Hold *Rest as needed

:30/1:00/0:30 of each @ increasing pace

1) Bike
2) Row
+
2 rounds
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
8 Tension swings
+
2 rounds
5/way Scapular rolls
5 Inchworms
5 Kneeling jumps
+
Power snatch – 2-3 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
+
Build to workout weight for power snatches
* Practice few short sets of gymnastics between power snatch sets
+
@ workout weight
2 Power snatches
4 Bar-facing burpees
6 Toes-to-bars
250m Row
5 Burpees over the rower
5 Shuttle runs 7,62m + 7,62m
6 Chest-to-bar pull-ups

8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-