1 pood Sumo Deadlift High Pulls
Rest 1 Minute
Squats
Rest 1 Minute
Pullups
Rest 1 Minute
Pushups
Rest 1 Minute
Situps

Perform a tabata for each exercise. The lowest rep count in an interval is the score for that movement.

SDLHP- 11
Squat- 14
Pullup- 6
Pushup- 7
Situp- 10

For fun

"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches

10 min Skill Work “you pick your weakness”- OHS with PVC

3 singles per DU

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

Not thrilled with my time, but I survived. Looks reasonable, runs tough.

YGIG
21 - 15 - 12 - 9 - 6
Ring Push up
(TC: 15 min)

YGIG
21 - 15 - 12 - 9 - 6
Push Press
(build kg up in 15min)

3 rounds FT:
15x Push up
15x Sit up
15x Air sq

80 min
A. Aerobic work for 55 min:
Nordic walking
6.8 km

B. Shoulder recovery flow

100 skips unbroken
2 burpees per miss

Then
21-15-9
Sandbag lunges
Situps

Finisher;
Kipping Swing practice pull up bar

10 rounds for time:

• 30-27-24-21-18-15-12-9-6-3cal BikeErg
• 30-27-24-21-18-15-12-9-6-3 kettlebell snatch
• 29-26-23-20-17-14-11-8-5-2cal row
• 29-26-23-20-17-14-11-8-5-2 kettlebell clean & jerk
• 28-25-22-19-16-13-10-7-4-1cal SkiErg
• 28-25-22-19-16-13-10-7-4-1 AbMat-situp

W 12kg / M 16kg

5 RFT
*800/600m row
*32 Kettlebell Swings 24/16
*Hand-release Push-ups

Pull-Ups (strict):
- 10, 10, 8

Decline Butterfly Curls:
- 12kg x 10, 16kg x 10 x 2

Lat Pull Down Machine (hands in close):
- 46kg x 10 x 3 (play around with different grips each set)

Incline Dumbell Bench Press (with twist) immediately followed by upright rows:
- 24kg x 10 (each dumbell) + 35kg x 10 (upright row) x 3 rounds

Cable Machine:
Upright Butterfly Curl = 20kg x 10
Upright Reverse Fly = 15kg x 10
Kneeling Inverted Butterfly Curl = 20kg x 10
Kneeling Inverted Butterfly Curl (3 sec pause at shoulder height) = 20kg x 8