For time:

21-15-9
Pull Ups
12 - 9 - 6
Devils Press

** between rounds 50 Double Unders

Strict hspu 5 sets of 5 reps.
As heavy as form allows.

500m row
3 v ups
7 banded DL
10 banded deadbug
7 ring row

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Round and Round we Go

Age groups 35-39, 40-44

5 Rounds for time:
12 Toes to Bar
9 Deadlifts 100/70kg
400m row

https://reppi.fi/events/85fdb9ba-3a61-11ed-88e1-f118cd60fe19

2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts 102,5/70kg
40 Wallballs 13/9 kg , 10/9ft.

110 min
Warm up & COS 20 min

1.HSW
- 25 m

2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+1

3.Back squat
Triples up to 75 % effort

4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kg

B. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars

3-5-8-10-8-5-3 reps of bench press

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Front squat 3RM 77.5 kg

Gymnastics
MU - 60
BMU - 20
BFLY - 75
BCTB - 75
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 40 min
EA 39 kcal/FFM

A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets

EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold

• 45" work, 15" rest

Each member of 3 person team to complete 2 rounds each of:

15 thruster @42.5
15 C2B pull-ups

15 power snatch @42.5
15 T2B

5 Bar Muscle-up
10 HSPU
15 Target burpee