Amrap 4
21 cal bike
21 power clean 60kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 50kg
15 burpees box jump 60cm
4' rest
Amrap 4
21 cal bike
21 power clean 40kg
15 burpees box jump 60cm

120 min
Warm up for 20 min

1.MU
- Drills
- MU 14 x 1

2.Gymnastics capacity
For time:
12-9-6
Kipping ring dip
Hang power clean 50 kg > 40 kg
15-12-9
Pull up > TTB
STOH 50 kg > 40 kg
21-15-9
Push up
Wall ball
Time: 20.48
HR 172/184

3.Accessory
- Not done

E45s x12:
a) 10-15 deadlift
b) 5-10 no-jump burpee
c) rest

Target: Work ~30s / interval.

OHS

4x3
@85 of 1RM snatch

Rest day
60 min massage

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB)

A: Strict chin ups 3set
B: seated supinated grip straight bar row 3set
C: ockulsions db biceps curls
D: 30min light run

emom 20min:
45sec on 15sec off
1. push up
2. abmat sit ups
3. bike
4. sandball over shoulder
5. rest

90 min

A) 4 sets:
6 shoulder press - 30 kg
6 back squat - 60 62.5 65 67.5 kg

B) 3 sets:
6 bench press - 40 40 40 kg
6 DL - 70 80 80 kg

C) 3 sets:
15 barbell hip thrust - 60 kg
10+10 bulgarian split squat - 10 kg

D) 3 sets:
12 incline DB press - 9 kg
12 bicep curls - 15 kg
8+8 side lat raise - 4 kg

E) 2 sets:
20 bicep curls
20 side lat raise
15 push ups