10,8,6,4,2,1

3 ROUNDS:
Box Jumps (10)
Thrusters - 20kg (10)

just row 3000m

Weighted Strict C2B Pullups 3x8

140 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 9 reps (+ 3 attempts)
- Total of 9 MU
B. HSW practice for 5 min
- 10 m.

2.WL
A. Power clean and jerk
2+2 up to 70% effort

3.Gymnastics/conditioning
A. Butterfly practice
- Focus in the beginning of the set
- 7 3 3 3 5 reps

B. 16 min EMOM:
1) Butterfly pull up ( rpe 8) - 11 9 9 10
2) 30 Double unders
3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
4) 10 Burpees (”Palauttava” tempo)

4.Accessory
A. 3 sets:
5+5 Push up T
8 Quadruped serratus rock backs
20 Banded pull aparts

FOR TIME

• 300m Row
• 3 Ropeclimbs
• 200m Row
• 2 Ropeclimbs
• 100m Row
• 1 Rope

AMRAP 12
600m ski
10 c2b
30 air squat

AMRAP 12
800m row
40 DU
30m sled push @moderate (130kg ish)

AMRAP 12
1k bike
20 push ups
30m sandbag carry @68kg

• 36min putkeen, eli heti seuraavaan amrappiin
• idea tehdä hyvää tahtia mutta hyvällä fiiliksellä ja niin, ettei tarvii puskee liikaa

-bar muscle up & progressions
-gymnastics holds (pull up hold, ring support hold, dip support hold)

80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

Every 90 sec x 3
15 sec Deadlift hold
7 Deadlifts @ 175/120 (Rx+@ 225/155)

Every 90 sec x 3
15 sec Double KB Front Rack Hold
10 Double KB Push Press
*pick load

Every 90 sec x 3
30 Sit Ups
(Rx+ 40 reps)