105 min

1.Aerobic work
2 min run/1 min walk
14.85 km, 7.07 min/km
HR 125/150

2.Accessory
Not done

Easy Pace

1000m Row
20 Sit-ups
30 sec Handstand Hold

Seated shoulder press 4-4-2-2-2

150 min
Warm up for 15 min

1.HSW
- 18 m.

2.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Ring muscle up
- 6x1+5x2 - 16 MU

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 3 3 3 4 4

3.Bfly + BCTB
A. Bfly - 22 reps
B. BCTB - 5x1 reps

4.Push press + Pause split jerk
Heavy 2+1 for the day

5.KB Belt squat
A. 4 x 12 - 16 24 28 32
- Rest 90 s. between sets, then

B. Max reps with last weight used @ 50X0 Tempo
- 32 kg x 13 reps

6.Accessory
A. Accumulate 20+20 Supine Hip CARs

B. Accumulate 10+10 Quadruped shoulder CARs

Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

5 rounds for time
800m run
300m farmerwalk with dumbbels
100m dumbbel OH walk

6x3 Back Squat @ 285

Russian Squat Cycle

21-15-9
Deadlift (225#)
HSPU

4 Rounds for time

4 Squat Cleans #185/123
10 Ring Dips

For Time

100 Pull-ups

with 15 Air Squats every time you come off the bar