AM: 85min
5min Ski-erg - n. 2.40/500 m
5min Run - 6.00 min/km
5min Bike
131/142

PM: 140 min
Warm up EMOM14 + 9 m HSW
1.Gymnastics
A. BMU practice for 25 min
1 1 2 2 3 3 3 3 = 18 BMU

B. Toes to bar:
- 3x5 on everything
- Kip swings
- Kip swings + Knees to chest
- Kip swing + Straight leg raises to parallel

C. TTB capacity:
Every 3 minutes for 15 minutes:
Big set of Toes to bar
Row easy rest of the round
- 20 15 12 12 12 reps

2.Weightlifting
A. Snatch from blocks above the knee
- Heavy single of the day

3.Strength
A. Front squat - 3 x 1 @ 92% - 3 x 1 x 80.5 kg
- Rest as needed

B. Tabata hollow rock

Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

For 20 min every 30s 1 squat clean

20 Amrap, 10 deadlifts at 193lb/10 ring dips
Must be unbroken.
10 rounds and 7 reps.

10min hölkkä
10min soutu
10min air bike

Pause Back Squat 3x1

Find your daily max

For time

• 50 Wallballs
• 10 Muscle-ups
• 40 Wallballs
• 8 Muscle-ups
• 30 Wallballs
• 6 Muscle-ups
• 20 Wallballs
• 4 Muscle-ups
• 10 Wallballs
• 2 Muscle-ups

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.