5 rounds
1000m row
3min easy bike

165 min
Warm up EMOM16 + 10 m HSW

1.Gymnastics
A. MU practice for 45 min
- RS
- TWB
- HTR
- MU 11 x 1 + 6 fails

2.Weightlifting
A. Power clean - Build to heavy set of 5 (touch n go)

B. Every minute on the minute for 7 minutes:
5 Power cleans @ 80% of A)
46 kg

3.Strength
A. Back squat - 4 x 2 @ rpe 8
- Samalla painolla kaikki 4 työsarjaa
4 x 2 x 80 kg

4.Conditioning
A. Rope climb practice
- 4 rope climbs

B. 3 rounds for time:
10 KB Swings 28 kg
15 Wall ball 14 lbs > 20 lbs
5-3-1 Rope climbs (5 first round, 3 second, 1 last)
- Goal is unbroken on swings and WB!
Time: 9.57

run 800 meters for time

for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

Establish a 1RM

225/245/255/275(f)/275(f)/265(f)

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

Takakyykky
3x5 @ 72%
3x3 @ 76%

Warm up

10 rounds of:

• 10 front squats (95lb)
• 10 burpee pull up
• 10 swings (70lb)

Half mile
21-15-9, pull up and box jumps

Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds