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

4-5a. Met-Con

AMRAP 20 minutes
15 Calorie row
12 Dumbbell front squat 70’s/50’s
9 Strict HSPU

4-5b. Bitch Work

Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories
Rest 3 minutes
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories

4-5c. Strength

Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics

For time:
40 Toes to bar
Row 500m
30 Toes to bar
Row 500m
20 Toes to bar
Row 500m
10 Toes to bar

25 Burpees Over the Bar
75 Double Unders
30 Push Press (43/30)
75 Double Unders
25 Burpees Over the Bar

Clean&Jerk 1RM

5 Rounds

20 Medball Sit Ups
8 Front Squat (60/43)

kaikki pitää tehä, määrän ja järjestyksen saa valita. kokoajan liikkeellä:timecap 25 min.
50xwallball,
50+50 vuorikiipeilijä
50x boksi
50x leuka
50xistumaannousu
50x kässäriin potku
50x kyykkyy

Penkki + muu

Every 90 seconds until failure

Row 20/16* calories
*Add 2/1 calories per round

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

5a. Met-Con
4 Rounds
21 Burpees to 6″ target
21 GHD sit-ups

5b. Accessory
3 Rounds
400m Sled drag (light weight)
21 Burpees to 6″ target

5X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00

EMOM for 10:00-

2 Snatches from the High Hang (mid thigh)

*Begin between 50-60% of max Snatch, and work to a heavy (non-maximal) double.