15 Squat Clean (60/43kg)
20 Toes to Bar
30 Box Jumps
35 Push Ups Hand Release
40 Lunges (Barbell 20kg)
800m Run

Technique

105 min
Warm up

Skillwork: MU practice for 20 min, HSW practice for 10 min

4 sets of: SHSPU x 3-4 reps 10 kg plate
5,4,5,4

C.
C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) > 30 kg
20 Toes to Bar
Result: 6.03
When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups > not done
30 Shoulder to Overhead (155/105 lbs) > 30 kg
Result: 5.00
When the clock reaches 16:00, complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups > kipping, 5 kg plates
Result: 11.29
When the clock reaches 24:00, complete the following… > 29.00

C4.
Row 500 Meters
25 Burpees Over the Erg > not done
50 Ring Dips > 25
Result: 9.15
154/183

D.
Pumppisarjat olkapäille
DB press 3x12 20,15,15 lbs
vipunostot 3x8x10 lbs

8-8-8-8-8

8-8-8-8

Focus 1: Bench Press 1RM

 

Focus 2: Deadlift 1RM

  

Score: BP 1RM/ DL 1RM

5 Rounds for Quality of:

20 GHD Situps
10 Back Extensions 20kg
5 GH Raises

E2MOM
4 sets
1x Hang power Clean
1x Power Clean
1x Clen

3 rounds for time (time cap. 13min)
every minute 4 burpee

-5 Cleans 45kg/80Kg
-10 Box over jump
-15 Wallboll 14/20 lbs

4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.