Perform the following to try to complete in under 30 mintutes (For Time):
Burpees: 5 x 10 reps
Ground-zero-jump: 4 x 25 reps
Pushups: 10 x 10 reps
Air Squats: 6 x 25 reps
Mountain Climbers: 5 x 20 reps
Alternating Lunge: 10 x 10 reps
Jump Rope: 4 x 100 reps (I do Double Unders)

hang clean pull 3x3

Eilinen/
Peruskunto lenkki hölkkä/fillari

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

Squat Clean Thruster @45kg
Burpees Over the Bar
Toes to Bar

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

AM: 50 min
Warm up 10 min
1.Rowing intervals
A. 8 x 750 m @ 2:08-2:10/500 m pace
- Rest 45 s between sets
- Avg. speed 2.08.4
- SPM 25
- HR 169/183
Cool down for 5 min

PM: 150 min
Warm up + COS 25 min

1.HSW
- 14 m

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps

B. Bottom of ring dip swings
- Accumulate 70 reps

C. MU
- MU + CTR 2 x 1
- MU 12 x 2
- MU x 26

3.Bench press
5 x 5+ @ 84 % - 50.5 kg
- Rest as needed
- Last set 6 reps

4.Strength
A. 4 sets:
Three point DB row x 8+8 (Heavy!) - 35 35 40 40 lbs
DB Supinated lateral raise x 8 - 2 2 2 2 kg
- Rest 90-120 s between sets

Alt EMOM x 10
50 DU
15 Strict Ring dips

3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique loads - keep it light and fast.

50-40-30-20-10 reps
Burbee
Sit Up
Push Up
Squat

3 RM lisäpainoleuanveto

3 x legless köysikiipeily tai skaalaukset