AM: 70 min
Warm up for 15 min
1.Conditioning
A. Every 4 minutes for 40 minutes:
500 m Row
10 Kb swing (medium weight) - 20 kg
10 Burpee
- Kiihtyvä soututahti
Row times: 2.10, 2.09, 2.08, 2.07, 2.06, 2.05, 2.04, 2.07, 2.09, 2.09
Round times: 3.13, 3.13, 3.11, 3.12, 3.15, 3.16, 3.18, 3.28, 3.25, 3.25
HR 172/186
Cool down for 15 min

PM: 150 min
Warm up for 15 min + 17 m HSW
1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU as. 1
- MU 9 x 1
- MU + HTR 6 x 1+1
- Total of 16 MU

2.Weightlifting
A. Clean pull + Hang clean from mid thigh + Jerk
- Heavy for the day

3.Strength
A. Front squat: Heavy single @ rpe 8
- 35 45 55 65 70

B. 4 sets:
- KB Single leg RDL 10+10 - 20 kg
- Single leg glute bridge 10+10

1 mile run
11 clusters 135
22 med ball sit ups 20
20 toes to bar
15 pull ups
1 mile run

Buy in 5 DL
3 rounds:
5 HSPU
10 Lunges (5/5)
Cash out 5 DL

RX DL90/60 Lunges 60/40

21-15-9
Snatch
Pull ups

A: Clean complex
5 rounds
1 Clean Pull
1 High Hang Squat Clean
1 Hang Squat Clean

Building to heaviest set for the day.

B:
12' to find 1RM Squat Clean

20 min AMRAP

 5 <a href='/journal/movements/74'>hspu</a>
 5 pull ups
 5 <a href='/journal/movements/1689'>burpees</a>
 5 (115 lb) floor <a href='/journal/movements/13'>bench press</a>es

5 rounds of:
10 reps of bodyweight loaded barbell back squats (I use 135 lbs even though I'm a little lighter)
5 Bar MUs

box jumps, pullups, KBS, lunges, K2E, push press

3 rounds E5MOM

1) 5 pc 5 fsq 5stoh + echo remaining time
2) round of Cindy + remaining time rowing
3) 12 DL 9 hpc 6 stoh + remaining time echo
4) 30 Du + 10ttb + HSPU + remaining time rowing

25 burpees time