140 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Gymnastics capacity
"Elizabeth"
- Not done

3.Gymnastics accessory
A. Legless rope practice
- Not done

B. Strict pulling strength - 3 rounds for quality:
15 s Chest to rope L-hold, right arm on top > tuck hold
15 s Chest to rope L-hold, left arm on top > tuck hold
6+6 Renegade row - 30 lbs
Rest 90 s. between rounds

4.Aerobic work
3 rounds for quality:
10 min easy bike
5 strict pull ups
10 push ups
- 33 min

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 35

2.WL
EMOM10
2 Snatch
%
1-4 minutes: 67-73% - 40
6-7 minutes: 74-77% - 43
8-10 minutes: 80-85% - 46

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 55 kg

4.Accessory
EMOM9:
1. 5+5 Side plank + rotation with DB - 1.5 kg
2. 30 s. Max reps strict toest to bars - 8
3. 6 TNG snatch grip deadlift x 80-85 % snatch 1RM - 46 kg

AM: 45 min
60 s. walk/60 s. run
6.3 km, 7.09 min/km
HR 129/159

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- 18x1

2.BCTB
- BFLY x 25
- BCTB x 20

3.Back squat
Pause back squat
A. Build up to heavy 5 rep
- 40 50 60 65 kg

B. 2x5x70 % at normal tempo
- 63 kg

4.Metcon
2 min Max cal AB - 36
1 min Rest
2 min Max reps Power snatch x 70% of power snatch 1RM - 19 x 32.5 kg
1 min Rest
2 min Max reps burpee box jump overs - 21
1 min Rest
2 min Max cal Row - 35 cal

5.Accessory
- Isometric holds, not done

5 Rounds:

21 Wallballs 20/14
18 Alternating Dumbbell Power Snatches 50/35
15 Box Jumps (24″/20″)
12 Toes to Bar”

15min AMRAP: “Incredible Hulk”
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats
(use same weight)

10 minutes with consistent pace:
Bike for meters, every 500 m perform 10 m quadruped crawl.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m perform 12 KB swings (24/16 kg).

4 minutes rest

10 minutes with consistent pace:
Ski for meters, every 400 m perform 10 goblet squats and 20 s passive hang.

6x3
Rest 2min...

A,
Back Squat 3-2-1-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
15 Deadlifts @43/30kg
12 Back Squats
9 Push Press
9 Handstand Push-ups
12 Pull-ups
15 Box Jumps @60/50cm
Goal:3+rounds

C,
Each for time:
Row 1000 m
Row 750 m
Row 500 m
Row 250 m

Rest 1:1 between efforts.

Resisted Nasal Breathing 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%