Midline

4x
5 Strict TTB
+
15 GHD Sit Ups
Rest 2 mins between sets

3 Rounds For Time:
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups

A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: leg press, Build up to heavy set rpe 8/9
D: Leg extensions 2set
E: Seated calf raises 2x15

3 rounds:
6-10 chinups
8-12 dips

3 rounds:
10-15 chainsaw
15-20 push-ups

Accessory 3 rounds:
12-20 hammer curls
Handstand skills
Butterfly skills

2 rounds
10 min of each
bike erg
row erg
ski erg
HR 70-75%
or run outside for 60 min 2 same HR

Complete as many rounds as possible in 15 minutes of

• 50 double-unders
• 25-ft overhead walking lunge, arm 1
• 25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

A1) HS Against the box 3x12s
B1) Partner assisted Ring MU or Ring Row Mu 5x5

A1) power clean + front squat to jerk 4x2+2
B1) front squat 3x6x68%
C1) drop jerk 4x3
D1) front squat + jerk 6x2+1
E1) push press 3x8x68%
4 kierrosta
H1) hyvää huomenta x10
H2) dead bug x15
H3) kb russian twist x10

A: Bench press 5x3
B: Strict pull ups 3x10
C1: Db Incline Bench press 30grader 2x10
C2: SA DB rows 2x8
D: DB Shoulder flys 3x12
E: SA Cable triceps extensions 2x8

2x EMOM8 - rest 2min between emoms, YGIG one minute at a time
4-6 burpee / up & down over bar (TC: 30s)
AMRAP power clean

Result: Total number of cleans