3*20 on / 10off

1) triceps with band
2) bicep curl
3) fly

Amrap 4
21 cal bike
21 power clean 60kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 50kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 40kg
15 burpees box jump 60cm

For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 Front squat
25 pull up

5 rounds
10 cyclist squat with barbell
10 jumping squat
10 ohs with barbell
10 box jump

30 MIN AMRAP

• Row 20 Cal
• 3 Rounds of Cindy

SCORE IS TOTAL AMOUNT OF REPS

Dynamic bench press
12x3r @ 50%
45s. recovery

A: Power clean 5x3
B: strict chin ups 3xMax
C: For time
15-12-9-6 Kb snatch/each arm
After each set 20 lateral jumps over step up board
D1: Standing leg curl 2set
D2 BB biceps curl 2set

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

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

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