for time
500run
21 burpees pull up
500run
15 burpees pull up
500run
9 burpees pull up

change happen when we want to stop

170 min
Warm up for 15 min

1.BCTB
- Bfly x 30
- BCTB x 45 (singles)

2.Front squat
- 5x3 @ slightly heavier than last week (Rpe 8)
- Rest 2-3 min between sets

3.Metcon
4 rounds, faster each round:
12 Calorie Row
15 Thrusters 25 kg
10 Toes to bar
- Rest 2 min between sets
- Times: 2.25, 2.21, 2.17, 2.14
- Max HR/round: 181, 184, 186, 188

4.Strength accessory
A. 4 sets:
10 Banded GH Raise
6 box pike HSPU, knees on box

B. 3 sets:
15 leg extensions - 20 kg
10 shoulder press - 25 kg
18 bicep curls - 15 kg

110 min

1.Aerobic work
For 75 min / 6 rounds:
10 min bike/run/row
5 strict pull ups
10 push ups
5 strict TTB

HR 129/159

2.Strength
A. Tabata shoulder press - 8 x 11 x 10 kg

B. 3 sets:
12 side lat. raise - 4 kg
10 bicep curls - 10 kg
8 high cable pulley - 12.5 kg

C. 3 sets:
12 bicep curls - 15 kg
15 v-up
15 pike leg raises
30 side heel touches

Kipping HSPU 4x8

For time

15 hspu
12 power clean @80/60 kg
15 hspu
12 pc
15 hspu

Rest 5min

12 hspu
15 power clean @ 80/60kg
12 hspu
15 pc
12 hspu

Rest 5min

9 hspu
18 pc
9 hspu
18 pc
9 hspu

200m Run (with 22.5/15kg DB)
200m Run
15 Deadlift
12 Front squat
9 Push jerk

1: 50/35kg
2: 60/42.5kg
3: 70/47.5kg
4: 80/57.5kg

EVERY 3' FOR 12' OF:
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN

3x12 min amraps (2 min rest and rotation)
1A:
1k run remaining time amrap
20 BBJO@24/20”
20 Devils press@22.5/15

1B:
1k run remaining time amrap
20 D-ball squat@30/20
20 D-ball O.S

1C:
1k run remaining time amrap
20 KBS@24/16
20 KBSnatch

21-15-9
Ring dips
Wall balls 20#

1 Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean