Barbells from hell
30/20 Cal row
10 Front squats 70/55
30/20 Cal row
20 Shoulder to overhead 60/45
30/20 Cal row
30 Power clean 50/35
30/20 Cal row
40 Overhead squats 40/25
30/20 Cal row
50 Thrusters 30/15

3 Rounds For Time:
240 Meter Run
15 Air Squats
10 Push-ups

135 min
1.GS
A. Bfly practice for 10 min
- 6 6 6 7 6 = 30 reps

Hard routine
2.WL
A. Snatch - build to H1

B. EMOM10: snatch x 1 @ 85-90 % of A - 47.5 kg

3.Conditioning
A. 7 min AMRAP:
3 - 6 - 9 - 12 ...
Clean & jerk @ 40 kg
TTB
Result: 5 CJ @ round of 15

B. 3 RFT:
15 cal row
10 HSPU
15 CTB > 12
Result: 11.11
Rounds: 3.40, 3.55, 3.36

4.Accessory
A. 3 rounds:
10/s. Side lateral squat w/KB - 8 kg
10/s. single leg glute bridge

A: Weighted ring chin ups Supinated 5x3, amrap sista setet
B: SA lat pull Downs pronated 2set
C: SA kb rows 2set
D: Rkb swing 10x15
E: DB biceps curls 1xMax

2k Row
200 Double Unders
75 burpees
For time

10 kierrosta aikaa vastaan:

• 20cal SkiErg
• 10 GHD-istumaannousu
• 10 GHD-selänojennus

Double Under practice

Back Squats
Set #1 – 3 Back Squats @ 80% of 1RM Back Squat
Set #2 – 1 Back Squat @ 85% of 1RM Back Squat
Set #3 – 3 Back Squats @ 80% of 1RM Back Squat
Set #4 – 1 Back Squat @ 88% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squat @ 91% of 1RM Back Squat
Set #7 – 3 Back Squats @ 80% of 1RM Back Squat
Set #8 – 1 Back Squat @ 94% of 1RM Back Squat
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% of 1RM Back Squat

Two rounds for time of:

100 Double-unders 3:1
50 Shoulder to overhead 95 lbs / 65 lbs
25 Toe to bar

then

Hang Squat Clean
2-2-2-2-2

3 rounds e2 min
1 min ski erg pace 900 Cal
45 sec max mu