A: Bench press 3x5 @82,5%, Amrap sista setet
B1: Lat pull downs 4x5
B2: Seated shoulder press 4x5
C1: Reverse db flys 2set
C2: BB skull crashers 2set

50 min
90 s. walk/60 s. run

140 min

1.MU
- Drills
- MU 15x1

2.Metcon
4 RFT:
15 pull up
15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
15 cal echo bike
Rest 90. b.r.
Times: 4.01, 3.25, 3.47, 3.10

3.Accessory
A. 3 RFQ:
15 band assisted pull ups
- Green, green, purple

B. 3 sets:
12 DB press - 20 lbs
10 DB bench press - 25 lbs

C. 3 sets:
15 side lat raise - 10 lbs
15 GHDSU

160 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
EMOM16
1. 7 chest to bar + easy bike
2. 7 push ups + easy bike
3. 40 DU
4. Easy bike

3.Metcon
EMOM32
1) 12 cal ski
2) 12 cal row
3) 12 cal bike
4) rest

4.Accessory
2 sets:
1 round of gymnastics swimming
25 GHDSU

WOD
for time
20x burpee
500m run /300m walk
40x air squat
500m run /300m walk
10x burpee
500m run /300m walk
20x air squat
500m run /300m walk

5 rounds:

3 wall walk
5 pull-up
10 hollow rock
10 push-up
20 walking lunge
AMAP wall balls 14lbs

4min work 1,5min rest

Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3:00 easy bike or row
20 air squats

Snatch grip barbell warm up

Squat snatch waves
(To be done as fast as possible with quality)
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
X 2
3:00 rest after 1st round

60s max reps Banded Pushdowns
60s max reps Banded Pull-aparts
60s max reps Banded Curls
- Goal: 50 reps each movement.

+

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

WOD
2rds
15-10-5 .
squat jump
push up
into
5-10-15 .
box step up
V-up
rest 2min. bwn rds