1# Gymnastic Complex

5 Sets:
3 Bar Muscle-Ups
4 Pull-Ups
5 CTB Pull-Ups
4 Pull-Ups
3 Bar Muscle-Ups

Rest as needed between sets.

2# Conditioning

“Oil Change”
1 Round:
1 Mile Run
50 Toes to Bar
30 Power Snatches (185/135)

KILOS 84/61

3# Midline Conditioning

5 Rounds:
100′ DBall Walk (150/100)
50′ Handstand Walk
25 GHD Sit-Ups

KILOS 68.2/45.5

20 - 15 - 10 - 15 - 20
DOUBLE DB BOX STEP OVER 2X 22,5/15 - 15/10
DOUBLE DB DEVIL PRESS

Back squat
2x8 reps with wide stance
2x8 reps with narrow stance
8 reps with normal stance

FOR TIME OF:
21-15-9
POWER SNATCH 50/35 40/20
BURPEES OVER THE BAR

3x
15 GHD hip extensions
16 Reverse Elevated Lunges (2 Dumbbells, weight of choice) 15kg's

Every 90 seconds x 6
3 Hang Squat Clean and Jerks

Every 90s 2 x hang snatch

Metcon,
1-3 muscle ups/unbroken set of c2b/kipping pull ups
8 db box overs = käsipainot käsissä boxin ylitykset
12 db STOH (rx 2x15/22,5) = käsipainoilla vauhtipunnerrus

Warm up
400m run or 500m row

3 rounds
10 air squats with 3 seconds pause at bottom
10 box step ups

Strength
Backsquat
Every 1:30 x 6
10 reps @ 50% 1RM

WOD
EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs
3rd: 10 alt DB snatch
4th: 12/10 cal row or 10/8 bike

12min, 45sec ON/ 15sec OFF, max reps
Box jumps: 60cm
Push Ups