AM: 70 min
Warm up for 15 min
1.Conditioning
A. EMOM40:
1) Ski - 10 10 10 8 8 8 8 8 8 8 cal
2) Double DB Snatches @ 10 kg DB's - 14 10 10 10 10 8 8 8 8 8
3) Row - 10 x 10 cal
4) DB Thrusters @ 10 kg DB's - 12 10 10 10 10 8 8 8 8 8
HR 167/177
Cool down for 15 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- HTR 5 x 1
- 2 swing + 1 MU x 14
- 1 swing + 1 MU x 3
- Total of 17 MU

B. HSW practice for 15 min

2.WL
A. Squat Clean + Hang squat Clean + Split jerk
Heavy for The Day

B. Front squat - 4 x 4
45 55 60 65 67.5 kg

C. EMOM12:
1) False grip chest to rings hold rpe 8 - 25 s.
2) 6+6 KB single leg RDL - 16 kg
3) Top of dip hold rpe 8 - 20 s.
4) Box touch down 3+3

• 8-10 Sets of:
Legless Rope Climb 1 rep
Rope Climb 1 rep
0:30 rest each sets

Skill: 10 mins working on snatch balance

Wod: 3x10 min amraps (1 min rest)
1A-
P1:-10 cal ski
P2:- ME DBC&J@22.5/15
1B-
P1:-10 cal Row
P2:- ME AKBS@24/16
1C-
P1:- 4 BBJO(high boxes)
P2:- ME wall ball@9/6

Wod: it’s partner Wednesday!!! Go hard and fast

Open 19.2

Muilla leebeni.

Tabata Xebex bike

(8 rounds, work :20 rest :10)

5 thruster
5 burbees over bar

*while partner hangs from pull-up bar

Openeiden tekijät lepooo

How did it go?

3*
10* PSN 50/30kg
100 DU
30* TTB
100 DU
10* PSN 50/30kg
TC 30'
3' rest BTR

30* BMU

Mobility

90 minutes AMRAP, of basic endurance

First 30 minutes:

5+5 TGU
10 x (1 power clean + 1 jerk)@70-80%
20 GHDSU
15 SLDL@same than c&j

Second 30 minutes:

Rowing

Third 30 minutes:

10 pull ups
20 push ups
30 air squat
40 Dus´