AM: 65 min
A. 2 rounds for consistency:
Row 10 minutes
Ski 10 minutes
Bike 10 minutes

PM: 150 min
WU for 15 min
1.GS
A. HSW 15 min
- 12 m.

B. MU 60 min
- Skill drills
- MU 18 x 1 reps
- Total of 18 MU

C. Ring MU Strength and control:
- 3 sets of: Feet assisted Russian dips - 8 9 9 reps
- Rest as needed, then:
- 3 sets of: Negative strict ring muscle ups - 3 3 3 reps

2.Strength
A. Romanian deadlift 5 x 8
- Rest as needed-
- Build to heavy! (RiR 1)

3.Accessory
A. 3 sets:
- 6+6 Prone hip extensions
- 10 Full can lifts
- 10 90-90 Hip rotations

A: Snatch, Build up to heavy 1rep
B: Deadlift 5-5-5-5
C: leg press 5x10
D: Standing hamstring curls 2set

3 rounds for time of

• 21 power cleans
• Run 400 m
• Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

2 squat cleans + front squat

Every 90s for 10 rounds

AireDyne bike
50 cal
40 cal
30 cal
20 cal
10 cal
1 min rest between rnds

KB swings
25 - 35# American
20 - 44# Russian
15 - 63# Russian

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1

• penkkipunnerrus unbroken @ahap
• selänojennus selkäpenkissä
• GHD-istumaannousu
• SkiErg (cal.)

50-40-30-20-10
Wallball shots
Situps

Accumulte 1:30 of an L-sit hold on parallettes.

Every break, complete 20s. handstand hold.