4 Rounds

4 min ergo (easy pace, 60-70% of max, PK)

4 min of (medium pace, 70-85% of max, VK 1-2)

12 kb swing
10 kb hang C&J
8 Kb squat
6 No jump burpee

30 reps for time of:
Bar Muscle Ups

A,
5 rounds for time of:
Run, 400 m
Row, 500 m

Goal: Sub 24 mins

B,
3 rounds for quality of:
Seal Walk, 7,5m
10 Perfect Push-ups
Chin Over Bar Hold, 15 secs
10 Ring Rows

15-45s L-sit
20-30 backextension
barbell bulgarian split squat 15/15

KK

EMOM 10

1min: 1 x pegboard
2 min: 6 strict hspu

5 x muscle snatch + push press behind the neck + snatch balance

~40min (vk1)

5 rounds:

10 Toes 2 Bar
15 Push Up
20 Air Squat

130 min

1.Weightlifting
B. Behind the neck split jerk – 15 x 1 @ 65+%, EMOM.
35 35 40 / 40 42,5 42,5 / 45 45 47,5 / 47,5 50 50 / 52, 52, 55

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 3 reps @ 80-85%, rest 1-2 minutes before A2
A2. Shoulder Press – 4 reps @ 83-85%, rest 2 minutes before A1
4*30 kg

3.SPP (Conditioning)
Warm up & preparation for 25 min

A. 3 Rounds for time:
500m Row
3 Rope climbs, 15′
6 Ring muscle ups > 3 bar muscle ups
12 Thrusters @ 60/40kg (135/95lbs) > 30 kg
24 GHD sit ups > 18 reps
Time cap. 22 minutes

Result: 21.28
Rounds: 7.20, 7.20, 6.47
173/183

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

Find heaviest weight, that you are able to complete the following complex
3 cleans
3 front squats
3 split jerks