4 rounds for time of:
5 Pullups
200 m sprint
10 front squat 25/40
200 m sprint

Total 105 min

3 sets of:
150 m run
5 HSPU 1 abmat
10 T2B

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees > 65 kg
Avg/max HR 170/179
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D.
Three rounds for time of:
Run 800 Meters > row 800 m
100 Double-Unders
10 Thrusters (175/115 lbs) = 52.5 kg > 42.5 kg
Rest 3 minutes
Results: 7.53, 7.55, 8.11
Avg/max HR - , 170/183, 173/183

Total 105 min

2 set of:
10 wall ball
10 lunges
15 v-ups
15 backs

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
> same load as last Thursday

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups
Result: 1 + 48
Avg/max HR 176/191

Total 90 min

2 sets of:
10 HSPU 1 abmat
10 T2B
10 burpee

Skillwork: HS/HSW practice for 10-15 min

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups > 5 ring dips
10 Strict Handstand Push-Ups > L-seated DB press, 5 x 25 lbs DB + 5 x 8 kg KB
20 Kettlebell Swings (32/24 kg)
Result: 4 + 13
Avg/max HR 167/183

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups > 10 strict pull ups, almost tore hand @ part 1
40 Calories of Rowing
80 Double-Unders
Result: 3 + 2
Avg/max HR 179/189

Total 105 min

Assault bike for 5 min

Skillwork: BMU practice for 20 min, 8 sets, best blue band :(

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
45, 50, 50, 52.5, 55

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
50 kg, 50 kg, 50 kg
Rest as needed
Stationary Dips x 30 reps > 8, 8, 8
Rest as needed

E.
3 min of assault bike

Total 105 min

5 min of assault bike

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 2 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters > 5 HSPU 1 abmat
Minute 3 – Unbroken Double-Unders x 50 reps > 50, 50, 50, 50

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D.
Five sets for times of:
Run 400 Meters > 300 meters
5 Ground to Overhead (185/135 lbs) = 61 kg > 45 kg
5 Bar Muscle-Ups > 5 strict pull ups
10 Strict Handstand Push-Ups > seated DB press
25 lb, 25 lb, 25 lb, 8 kg KB, 8 kg KB
Rest 2 minutes
Results: 5.40, 5.39, 6.15, 4.30, 4.10
Avg/max HR 161/187

E.
1000 m row

F.
25 ring dips

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190

EMT Q1
Description:
Do as many reps as possible in 10 minutes from the following exercises
10 burpee
2 Clean
10 burpee
4 Clean
10 burpee
6 Clean
10 burpee
8 Clean
10 burpee
10 clean
10 burpee
In the remaining time amrap clean

Total 75 min

Row for 5 min, 300 m run, 10 ring row, 10 push ups

B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Result: 10.27, 3.14 + 3.28 + 3.44
Avg/max HR 184/193

Rest until the running clock reaches 15:00, and then…

For time:
Run 1200 Meters > row
63 Kettlebell Swings
36 Pull-Ups
Result: 16.45
10.27 + 16.45 = 27.12
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders
Result: 2 rounds + 415 m row
Avg/max HR 173/184

D.
1000 m row

Total 105 min

3 sets of:
Row 200m
10 wall ball
10 T2B

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets.
30 kg

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011 6 reps
> vaihdettu takareisiliike boksien välissä 16 reps, 16 reps
Rest as needed
Weighted Plank Holds x 60 seconds
10 kg 15 kg 17.5 kg
Rest as needed