3 Rounds:
50 Alternating Pistols
10 Ring Muscle-ups
10 Hang Power Cleans (225/155)

KILOS
102.5/70

Strict Overhead Press 1x90%+5x5x75%

For time

• 50 double-unders
• 50 GHD sit-ups
• 5 cleans
• 40 double-unders
• 40 GHD sit-ups
• 4 cleans
• 30 double-unders
• 30 GHD sit-ups
• 3 cleans
• 20 double-unders
• 20 GHD sit-ups
• 2 cleans
• 10 double-unders
• 10 GHD sit-ups
• 1 clean

♀ 185 lb. ♂ 275 lb.

A.
5x5 Backsquat

B.
4x
8+8 Bulgarian split squat (2x24 KB)

C.
5x
6+6 Weighted box step-up (2x20 KB)

D.
4x6 GHR

6 rounds of:
20s work
40s rest

on assault bike

A: Power snatch @80% 3x1
B: Power Clean and power jerk @80% 3x1
C: Back squat up to heavy

AMRAP 9min

10 Jumping squat
10 Ground to overhead
10 Thruster
10 Bent over row

Use two heavy objects of your choice!

“Gone In 60 Seconds”
3 Rounds:
40 Dumbbell Step-ups 25kg
30 Single Dumbbell Alternating Power Snatches
20 Burpees

EMOM: 20 Double Unders
* Start the workout with DU

BENCH PRESS

4x3
After each set: 4 strict c2b
-rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

A, Back squat cycle 4, week 1 (add 5kg again to training max)
1x5@65% of training max
1x5@75%
1x5+AMRAP@85%

B,
2 Bench Press@ 80% 1RM
Every 1 min for 10 mins.

Speed reps.

C,
3 rounds:
15 deadlifts @142/93kg
15 strict deficit handstand push-ups @9cm/5cm
goal: sub 9 mins