150 min
Warm up EMOM14 + 6 min mob.
1.Gymnastics
A. RMU Practice
- Drills: RS, TWB, HTR
- MU 7 x 1
- MU assisted 3 3 2 2
- Total of 17 MU

2.WL
A. Every 20 s. for 10 minutes:
Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
- Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

3.Conditoning
A. HS Walk practice for 10 min

B. Every minute on the minute for 12 minutes:
Even: 14-18 Wall balls @ 14 lbs - 14
Odd: Unbroken HS Walk
- 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

4.Accessory
4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
B) 4 x 6-10 Stationary Dips - 8 6 6 7
C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
- Alternate movements, rest 90 s. between-

5 Rounds

3 minutes amrap

• 20 Cal Assault Bike
• 10 T2B
• Max sandbag over Shoulder 75/40kg

3 Minute break

score is total amount of sandbag over shoulder

10 min amrap

• 10 Pullups
• 10 Alternating Hang clean and jerks 15kg dumbbell
• 10 Cals Assault bike

Find your max reps of C2B

• 15-21 Min EMOM of:
1st Min
Ring Muscle Ups 3-7 reps
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Row 200-250 m

40 Min EMOM;
1. 18/15 Cal Row
2. 20 wall balls
3. 15 burpees
4. Rest

This is going to be just like the previous triangle variations! It’s going to get tough, stay consistent and hit the same numbers.

Strength: Pull up programme week 4

Wod: for time “Donald burns”
20 Back Squats@60/40
400m Run
20 Deadlifts@60/40
400m Run
20 Cleans@60/40
400m Run
30 Thrusters@60/40
400m Run

Wod: pace run , and break movements into small manageable sets.

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 2x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

Row 4x1000m

Post time for each round to comments.

Focus
Core
Overhead Squat

AFAP
3 rounds for time of
15 Overhead Squats
400m Row