120 min
Warm up for 25 min

1.HSW
- 20 m

2.MU
A. Drills

B. EMOM5: 1 MU

C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
2 Ring muscle ups

Total of 35 muscle ups

3.Back squat
Sets of 5 up to 75 % effort

4.Accessory
A. 3 min/side Banded hip distraction

B. Hip flexion box lift off 3x6+6

C. Hip airplane 3x6+6

130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- Bfly x 20
- BCTB sigles 8 x 1
- BCTB + KS 5+5 x 4
- BCTB + CTB 1+1 x 5

3.Power clean + Split jerk
1+3 up to 75% effort

4.Accessory
3 sets:
Banded apple picker 8+8
Bent over Y x5

Biking as long as possible

10min amrap:

• kahvakuularinnalleveto & työntö vuorokäsin väliheilautuksella

Kuulan paino kommenttiin.

5 Rounds not For Time:
50' Handstand Walk
50' Yoke Carry

Yoke Weights:
Males: 280-320-360-400-440
Females: 200-230-260-290-320

Kilos:
Males: 127-145.5-163-181-200
Females: 90-104.5-118-131-145.5

AMRAP 5:
1600 Meter ass bike
1 Round of Chest to Bar Cindy
AMRAP Power snatch

Rest 5 Minutes

AMRAP 5:
1200 Meter ass bike
2 Rounds of Chest to Bar Cindy
AMRAP Power snatch

Rest 5 Minutes

AMRAP 5:
800 Meter ass bike
3 Rounds of Chest to Bar Cindy
AMRAP Power snatch

Kilos:
1st Bar: 60
2nd Bar: 70
3rd Bar: 80

E2momx10/alternate a&b
Reps 10-8-6-4-2

A)Frontsquat
B)Romanian deadlift

8x 3 tall snatch @55%

4rounds:
6 SDHP
6 clean & jerk
6 bench press
25m bear clarwl

Back rack yoke carry 15m = max weight