5x6 pystypunnerrus

in 5 min
40 BJ + maxrep burpees/bodybuilders

5 x 2 x 1+1

For reps

5 minute amrap

• 18 Wallballs
• 9 C2B

Rest 5 minutes and repeat the 5 minute amrap - your score is your total reps performed

Scale as needed

3 rounds

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)
**
3 Rounds**

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

High Hang Clean + Jerk

5 x 5

125 min

1.Skill
A. HSW practice for 10 min

2.Jacked gymnastics
A. Straight Arm Pull
Accumulate 3 minutes of closed tuck front lever
25 + 25 + 25 + 25 seconds = 100 seconds

B. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
- Butterfly Pull-up with Pause (Practice for 5-10 minutes)
Hold the top position for 3s.

C. Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed > done E3MOM.
C1. Weighted Chin-up (10 x 4, rest as needed)
10 x 4 x 5 kg
C2. Weighted Strict Ring Dip (10 x 4, rest as needed)
10 x 4 x 5 kg

3.Strength
B. Rotate B1 / B2 / B3 for 3 rounds
B1. Back rack walking lunges, 8 steps/side
45 45 45 kg
B2. Single leg Bulgarian KB deadlift – 8/side @ AHAFA, tempo 2010
16 16 16 kg
B3. Single arm KB Front rack carry – 30m/side @ AHAFA
20 20 20 kg

60 GHD SITUP
THEN 6RFT
6 OHS #35
6 TGU #16

135 min

1.Skill
A. BMU practice for 40 min
- Progressions
- BMU 11 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 5 x 3 @ 85-90%, rest 3-4m between sets.

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 1 RIR, rest 1m before B2
> Negative strict parallette HSPU x 3 reps as slow as possible
> 45 lbs DB + abmat, 3 3 3 3
B2. Hip thrust - 8 reps @ AHAFA, rest 90s before B1
60 60 65 65 kg

C. Alt for 3 rounds:
C1. Quads machine
10*27.5 10*30 10*30 kg
C2. Hamstring machine
8*7.5 7*10 8*10 kg

In group of 3

12 mins
1 min machine (one at the time)
8 box jumps

Rest 2 mins

15 rounds (each)
3 power clean
3 jerk
5 wall balls

120 min

1.Skill
A. Ring MU practice for 30 min
- Progressions

2.Strength
A. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window

3.Strength / Conditioning - own
A. EMOM for 24 min, 4 rounds:
1) Strict ring dip x 8 reps
2) KB walking lunges x 12 reps, 2 x 16 kg
3) Strict pull up x 8 reps + 10 hollow rock
4) KB thrusters x 8 reps, 2 x 12 kg
5) 6 cal AB
6) GHD hip extension x 10 reps

HR 161/180