Five sets of five strict ring muscle ups

100 Pullups

Bench press 1 RM, then 3 sets with 66% (choose reps)

135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike

Pre-WOD
3X -12 Wall Ball
-Broad Jumps

-1X20 Back Squat ( Body Weight or heavier)

-10 X 100 meter sprints

Post:
Pidgeon & mountain climber stretches

10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats

3 x 3 Hang Power clean

AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

Four sets of:
5 explosive strict C2Bs
5 slow deep bar dips