Rusin Triset x 2-3 Rounds. No rest.

1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done

For time with partner

150reps of wallball + burpee and pass.

On the 4:00 x 4 Rounds:

3 Power Snatches @70kg
80 Meter Sled Sprint +10kg
5 Power Clean and Jerks @85Kg

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

Push press 3 RM

145 min

1.BCTB
- BFLY 2x10
- KS+BTCB 4x5

Hard routine
Warm up for 15 min

2.Gymnastics
E2MOM16:
A. TE BMU + easy bike - 4 4 4 4
B. TE HSW + easy bike - 2 4 4 6 m (in sets of 2 m)

3.Power clean + push press
H1+3

4.Metcon
A. FT:
15 - 12 - 9 TTB
3 - 2 - 1 rope climb
Time: 4.20

Rest 10 min

B. FT:
21 - 15 - 9
Double KBS - 2 x 16 kg
Burpee box jump
Time: 7.16

5.Strength
A. Tabata shoulder press
- 10 kg
- 4x11 + 4x10

B. Bicep curls w/barbell YGIG 1 - 10 - 1
- 10 kg

C. GHDSU 4 x 25

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

For time
1000m row
21-15-9
Push press 40/30
Pull ups
Straight into...
100 Du
12m D-ball over shoulder throw 50/35kg
12-9-6
Target burpees
25min time cap

4x6x70%

5 rounds

1km moderate
30s rest
500m mod +
60s rest
500m mod++
90s rest