For time:

21/15cal echo
15 bar facing burpee
9 bmu

TARGET UNDER 3MIN, TIME CAP 4MIN

SCALED FOR TIME

21/15cal echo
15 bar facing burpee
21 ttb

Gymnastics

A) Rope Climb

-1 Legless Rope Climb

Every ”x” seconds untill 10 reps
*päätä joku sopiva emomi missä pystyt tekemään aina yhden

Bench Press

E3MOM x6:

1-2: 2 Reps
3-4: 2 Reps (Heavier)
5-6: 2 Reps (Heaviest)

Metcon

For Time:

Buy in: 1000m Row
Into,

10 Rounds Of:
- 3 bMU
- 6 Hspu
- 12 WB

Cap: 20min

Accessories

A) 3-4x For Quality:

• 15-20 Banded Hip Ext.
• 45-60s Chinese Plank

B) 3-4x For Quality:

• 15/15 Calf Raise
• 45-60s Spanish Squat Hold

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

3 Sets:
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
- SPEED WORK: Meant to be light weight and practice your speed, explosiveness and timing
- Rest as needed

EMOM 40 min

1) machine 10-12 kcal
2) 5 power snatch (touch’n’go)
3) 40 DU
4) rest

Bench press 6x9 @60% 1RM

Three sets of nine.

For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders

• 15 thrusters (weight 3)

• ♀ 65 lb, then 75 lb, then 85 lb

• ♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes

Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Zone 1

Wallballs for remaining time
20x
DB Bent Over Rows

MAX REPS
Wallballs

Zone 2

RPE 8
01:45
Run

Zone 3

Couplet
10 M
Sled Push
6x
Jump Squats

Zone 4

RPE 8
01:45
Row

Zone 5

Couplet
6x
KB Push Press
12x
KB Goblet Squats

Zone 6

Couplet
12x
Alt DB Snatches
12x
DB Split Squats