21-18-15-12-9-6-3
sumo deadlift high pull @40
burpees over the barbell
chest to bar

#Strength
6 x 5 of:

• BB push press

using half max deadlift, do 15 reps of clean for time. rest as needed then do 12, rest, then 9.

For time*:
20 Back Squats, 70
20 Back Squat, 80
20 Back Squats, 100
*No Racks. 1 Bar. Rest 1 minute after completing each weight

3 Rounds:
15 x Kipping Pull-Ups
20 x Box Jumps
25 x Air Squats
1 x Stairs or 400 Meter Run

butterfly practice

EMOMx5: Muscle ups Practice - The idea here is to move better. More reps are not better...better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

1. Gymnastic Pull Conditioning For time*: 20 Strict C2B Pull ups 20 Strict Pull ups 20 Kipping C2B Pull ups Rest 1 minute after completing each set of 20.

4 x AMRAP

1 min köysilaskeutuminen
1 min käsipaino STOH
1 min burpee pistejuoksu, maton pituus
1 min lepo

3 Rounds:
- 50 DU (or 100 SU)
- 20 Wallballs (8 kg/6 kg)
- 50 Calorie Row
2 Rounds:
- 50 DU (or 100 SU)
- 20 Wallballs (8 kg/6 kg)
- 35 Calorie Row
1 Round:
- 50 DU (or 100 SU)
- 20 Wallballs (8 kg/6 kg)
- 20 Calorie Row