20/15 reps for time of:
Strict Ring Muscle Ups

13x
EMOM
Power Clean + Front Squat + Jerk

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4.4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5.3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6.3 sets
3x7 bicep curls 13 kg
15 v-ups

Every 90 sec x 3
15 sec Deadlift hold
7 Deadlifts @ 175/120 (Rx+@ 225/155)

Every 90 sec x 3
15 sec Double KB Front Rack Hold
10 Double KB Push Press
*pick load

Every 90 sec x 3
30 Sit Ups
(Rx+ 40 reps)

AMRAP 12
600m ski
10 c2b
30 air squat

AMRAP 12
800m row
40 DU
30m sled push @moderate (130kg ish)

AMRAP 12
1k bike
20 push ups
30m sandbag carry @68kg

• 36min putkeen, eli heti seuraavaan amrappiin
• idea tehdä hyvää tahtia mutta hyvällä fiiliksellä ja niin, ettei tarvii puskee liikaa

FOR TIME

• 300m Row
• 3 Ropeclimbs
• 200m Row
• 2 Ropeclimbs
• 100m Row
• 1 Rope

140 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 9 reps (+ 3 attempts)
- Total of 9 MU
B. HSW practice for 5 min
- 10 m.

2.WL
A. Power clean and jerk
2+2 up to 70% effort

3.Gymnastics/conditioning
A. Butterfly practice
- Focus in the beginning of the set
- 7 3 3 3 5 reps

B. 16 min EMOM:
1) Butterfly pull up ( rpe 8) - 11 9 9 10
2) 30 Double unders
3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
4) 10 Burpees (”Palauttava” tempo)

4.Accessory
A. 3 sets:
5+5 Push up T
8 Quadruped serratus rock backs
20 Banded pull aparts

Weighted Strict C2B Pullups 3x8

just row 3000m

44 lbs

Completed the set with:
100 lie down moving kb (35 lbs) back and forth to each side of the body
100 back extensions
30 m farmer walk

Tried to manage double unders but it was hard. Will practice this.