AM: 165 min
1.Gymnastics
- HSW 13 m
- BMU 5 x 1
- Bfly x 25

2.Snatch complex

3.Tempo FS
- (31X1) 4 x 5 /3-4'
- 45 50 50 52.5 kg

4.Metcon
A. AMRAP5
3 Rope climb
8 MB over shoulder - 30 lbs
Reps: 3 rounds

Rest 3

B. AMRAP5
8 HSPU >> abmat
15 air squat
Reps: 4 rounds + 13 reps

Rest 3

C. AMRAP5
8 TTB
8 burpee
Reps: 4 rounds + 4 TTB

5.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
- Rest 30 s.
15 Heel elevated Goblet squats - 20 20 20 20 kg
- Rest 30 s.
10 Hip thrust - 60 60 60 60 kg
- Rest 2 min

PM: 90 min
Warm up 10 min
1.Strict pull up
- 4 reps every 40 s. until failure
- Total of 10 sets + 2 reps

2.4 sets:
8 DB press - 8 9 10 10 kg
10 high cable pulley - 15 15 15 17.5 kg

3.4 sets:
12 low cable pulley - 40 40 40 40 kg
10 side lat raise - 4 4 4 4 kg

4.3 sets:
7 bicep curls - 10 10 10 kg
15 s L-sit hang

5.Push ups
- Accumulate 100 reps
- 20 x 5 reps

6.4 sets:
12 bicep curls - 12.5 kg

7.EMOM7: abs

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

3 rnds:

5 False grip Chest to rings
3 Deep ring dips

Breaks by feel between the movements

2rounds
1 skin the cat
2+2 Hollow to arch roll on the floor

Voimatempaus

3 x 3

Tall snatch

3 x 3

Valakyykky + 5 sek pito viimeisellä toistolla

3 x 3

In 15 min window:
200 DU
20 C&J 60/45kg
200 DU
20 C&J 60/45kg
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
18-15-12-9-6-3
Thruster 30/40kg
Power Snatch 30/40kg
Pull-ups
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
100 OHS 30/40kg
Every time you drop do 7 Bar-over burpees
max. kcal row/ski/assault

Saa olla raskas. 10cm koroketta jalkojen alle.

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3

15 10 5 for time
Burpees
Overhead squats
135/95
5 min cap

2200 m run
100 pull up
200 push up
2200 m run