50 - 40 - 30 - 20 - 10
Wall Balls
Double Unders

Perform the following sets against a running clock consecutively without any rest between. Immediately upon completion of one set move on to the next.

For max reps:
3 Minutes of Shoulder to Overhead (205/135 lbs)

Immediately followed by…

Three rounds for time of:
5 Squat Cleans (205/135 lbs)
50 Double-Unders

Immediately followed by…

Four rounds for time of:
6 Ground-to-Overhead (155/105 lbs)
12 Burpees

Immediately followed by…

Five rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

15 min EMOM
5 clean 60 kg
5 wall ball

24 x 60%
Back squat
6 x 4 x 85 kg
Deadlift
6 x 4 x 95 kg

Triplet of:
Dumbell Bench Press (Big ROM & Slow) x 10
Pullups (strict) x 10)
alternating legs high toe taps on bench for 50-60 reps
rotator cuff rehab move x 6-10

Perform 5-8 sets of the following triplet:
weighted back extensions x 10 (Full ROM slow and steady)
dumbbell front squat x 10
:20 second holds of L-sit from pullup bar

15 min amrap

20 squat
15 ring row
20 wall ball
15 box jump

Row1000m
then
3 rounds
12 T2B
12 ring dips

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.

Total 75min
A. WU 500m row, 150 DU, mobility

B. Skillwork for 45min
1. KPU practice for 35min
Including 30 pull-ups for time: 3.20

1. HSPU practice for 10min, on 1 & 2 abmats

C. Metcon
3000m row
12.56, ka. 2.09.04/500m, avg/max HR 177/187

D. Post WO 500m row

Total 90min
A. WU 500m row, 20 abs & 20 backs, mobility

B. Strength HBBS
Nousu 5 max + pysäytyskyykky + 2 x volyymi

Pakara-askelkyykky 4x12x2x10kg / jalka

Jännehyppy 5x5

Vatsat 4x15
Weighted situps 15kg, puolapuut, lisäpaino linkkuveitsi 6kg KB, X-kierto penkiltä

D. 500m row