4x1000m row

EMOM 30:

First 10min:
- 3 Wall Ball
- 3 Clean
- 3 KB Swing
rest 2min

12:00-22:00
- 3 Wall Ball
- 3 Clean
- 3 KB Swing
rest 3min

25:00-35:00
- 4 Wall Ball
- 4 Clean
- 4 KB Swing

WB: 9/6kg
Clean: 60/45kg
KB: 32kg/24kg

6x
2min AB (just legs)
2min Skillmill running
1min Rest

Score distance

For 45 minutes:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min run for meters
10 toes trough rings
2 min rest

Overhead Squat 5x6

Romanian deadlift 3x15 reps

KB swing 40-30-20-10 reps

50 min
Warm up for 10 min
1.Gymnastics
A. Ring muscle up practice for 40 min
- RS 3 x 6
- TWB 2 x 3
- HTR 3 x 1
- MU 12 x 1 (+ 2 fails)

140 min
Hard routine
Warm up for 10 min
1.WL
A. FT: 20 power snatch @ 70 % - 35 kg
Time: 3.08
B. FT: 15 power snatch @ 75 % - 37.5 kg
Time: 2.53
C. FT: 10 power snatch @ 80 % - 40 kg
Time: 2.20

2.Conditioning
A. 4 RFT:
500 m row
1 round of DB DT @ 35 lbs
Time: 15.29
HR 171/184
Rest 5 min
B. AMRAP10:
4 - 6 - 8 ...
Bike cal
TTB
Result: 13 TTB @ round of 16
HR 173/185

3.Strength
A. 3 sets:
Strict pull up - 8 8 8
Strict ring dip - 6 6 4
B. EMOM7: 5 s. hollow hold + 5 s. hollow rock + 5 v-up + 5 s.l. v-up + 5 s. hollow hold
C. 3 sets:
6/s. Single arm KB press - 10 10 10 kg
10 Side lateral raise bent arm - 10 lbs
D. Tabata DB press - 4 x 15 lbs, 4 x 10 lbs
E. Tabata side lateral raise straight arm - 1.5 kg
F. YGIG bicep curl 1 - 10 - 1 @ 10 kg

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
- Total of 30 reps (+ 26 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 reps

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-

(Squat) Clean + Front Squat + Push Press + Jerk

3 sets of 3