AMRAP 20 Minutes
-400 M Run
-Max Pull-ups

Max pull-ups while still hanging from the bar. As soon as you drop from the pull-up bar, you must complete another 400 M run before doing more pull-ups.

Score equals the combined number of pull-ups completed. I am not a quick runner, so doing as many reps as possible while on the bar is the best strategy for me.

Warmup
400m run
10x crab walk
10x monster walk
10x hip hinge
10x external shoulder rotation
10x internal shoulder rotation
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts

Conditioning: Power
5 Rounds for Time
-10x Alt. Overhead hammer strikes
-10x Transverse hammer strikes (5/side)
-10x Transverse banded twists per side
-10x Mjolnir snatches (5/side)
-10x supine ring rows
-10x transverse banded twists per side
-10x pushups
-10x transverse sandbag lunges

Finisher
-2:30 max effor Mjolnir complex
-5x hand to hand lunge swings
-5x 360 swings to squat each direction
-5x side lunge transverse swings each side
-5x hand to hand hinge swing
-Rest :30
-2:30 heavy bag striking

Core
3 rounds
-20x sit-ups
-20x rev hypers
-10x hammer 360 swings each direction
-20x 2ct flutter kicks
-20x back extensions

Recovery
-1:00 lacrosse ball on any tight spots
-2:00 thoracic foam roller
-:30 each side pigeon pose

Midline
Not For Time:
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks

4 REPS - HANDSTAND PUSH-UP
6 REPS - Jump Squat
12 REPS - Good morning
12 REPS - Tricep dips

Max 1rm komplexista (tng)
1 clean
1 front squat
1 clean

• 25 Min E5MOM (ogni 5 minuti X 5 volte) :
Row 250/200 m sprint
Two-Arm KB Russian Swing (32/24Kg) 15 reps
C2B Pull Ups 15 reps
Row 250/200 m sprint

Push press 1x5, 2x3, 2x2, 1rm

20' EMOM of:

• 6 Deadlift, 4 hang power clean, 3 push jerk @ 70kg
• 10 cal erg bike

4 rounds for time:
800m run
12 STOH 50kg

Eilinen/lepo