Bodybuilding/Strength

A) 4 Rounds:

• 10 Dual DB Z-Press *rest 60s
• 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

B) 3-4 Rounds:

• 8-12 Seated DB Bicep Curl *rest 60s
• 8-12 Single arm banded lateral raise *rest 90s

C) 3-4 Rounds:

• 10/10 DB Bench Press (alternating arms, resting arm extended) *rest 60s
• 10-15 Legs elevated Ring Row *rest 90s

Metcon

EMOM 16:

1) 45s Ski Erg (VK)
2) 45s Burpee Pull Up
3) 45s Devils Press 2x35lbs
4) Rest

A)
In every 90” x 5 rounds
1 single arm complex (r+l)
5 swing
5 row
5 dead clean

B)
For time
4 rounds
100 single under
3 double KB complex *
8 burpee over KB

*5 shoulder to overhead
5 front squat

10-15min hölkkä

1x 5min juoksu 1min kävely
1x 10min juoksu 1min kävely
1x 15min juoksu 1min kävely

Gymnastics

For quality:
- Kip and butterfly C2B
- HSPU cycling

Partner AMRAP 6
YGIG
6 C2B
3 HSPU

Back squat 5x4

9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Squat clean+hang squat clean+high hang squat clean x 3 same weight ( light +)
Squat clean+hang squat clean+high hang squat clean
x 3 same weight moderate
Squat clean+ hang squat clean+high hang squat clean
x 3 same weight moderate ++

3 x squat clean + hang squat clean
same weight toughish

Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top