Deadlift
Build to Heavy Set of 3

Gymnastic Conditioning
Repeat from last week. Aim to beat previous scores.
AMRAP 3:
Max Unbroken Complex of:
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
-Rest 1 Minute-
AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

3R FQ

10 m 1-legged hops R
10 m 1-legged hops L
10 Weighted back extension
10 Hanging Around-the-world

Ring MU transition practise 5 x 3, then

EMOM 9 min: Hold it

15-20” Dip top hold
15-20” Dip bottom hold
15-20” Pull-up top hold (chin above bar)

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Eyes forward, good posture.
Aim just below parallel in bottom hold, don’t relax on the joint.
Top holds: shoulders down.

Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat this cycle (2) additional times.

5 x 5 reps benchpress

A: E2M for 16 min
2x C&J
Build up in weight
or
practice C&J for 16min

B: 8min amrap:
6 thrusters 42/30
10 Ball slams

Käytä 10 min
- rullaa pohkeet 2 min/pohje
- rullaa reidet 2 min/reisi
- Käy lacrosse-pallolla yläselkä läpi

Tehdään joko tunnilla tai tunnin jälkeen.

50 WB
50 Pull up
50 DU
50 KB Swing
50 Box jump
50 DB Snatch
50 Cal Row
50 K2E
50 Hang Clean
50 Burpee

EMOM 15

Min 1: Row 10-15 cal
Min 2: Farmer's carry 40s.
Min 3: Wallball x10-15