2 Rounds
3 Scapular swimmers (prone position)
5 Jefferson curls
5 Inchworms
8 Scapula push-ups
8 Tension swings
+
2 Rounds @ empty barbell
5 Hang muscle clean
5 Front squats
5 Strict press
5 Hang power clean
5 Push press
5 Thrusters
+
Build to workout weight for thrusters and DB snatches
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
250m Row
5 Thrusters
5 Bar-facing burpees
200m Run
4 or 6 DB snatches, alt
5 Chest-to-bar pull-ups

REVERSE LUNGE + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse lunge perään

-lonkka, rintaranka ja yläselkä pääosissa 👹

Score: kirosanojen yhteismäärä

21-15-9 reps for time:
• Wall Balls 20/14#
• AbMat Sit-ups
Goal: 5 min.

Engine

4 Sets Of AMRAP 6:

• 10 Cal Echo
• 15 BJO (Step Down)
• 15 C2B
• 6 Double KB C&J @16kg

rest 3min between sets

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10-15 BB Bent Over Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Power Clean

A) Build Up To Days Heavy

• 1 PC + 1 Hang PC

B) 1min on/1min off X5

• 8 Bar Over Burpee
• Amrap: PC @85% from complex

C) Clean Pull

4x2 @110%

*rest 2-3min between

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds:

• 8-10 Ab Wheel Rollout
• 45/45s weighted Side Plank
• 20-30s L-Sit Hold

*rest 3min between rounds

E2:00 x5
3-3-3-2-2 back squat

15min:

15 kb swing
12 weighted lunge steps
15 sit up
12 d-db push press
250m row/ski or 450m bike

EMOM 10 (0:40 work / 0:20 rest)
1) Wall walks
2) SB bear hug carry @ 70/45kg (150/100lbs)

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up