AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps
- 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg

Tabata

abmat sit ups
flutter kicks (left, right = 1)
Russian twists (left, right = 1)
in-place high knees (left, right = 1)

your score is the total of all rounds and all movements.

On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause

Build to a 10RM
This will be used as a benchmark for the cycle

5 rounds
1:00 wall ball da 12kg target 2.5m
1:00 single arm dumbell snatch 24kg
1:00 Cal bike erg
1:00 rest

5-4-3-2-1
Push Press (125) & Weighted pull ups

12 minute AMRAP
5 dead lift (245/165)
7 HSPU
12 pull ups

5 + 17reps

5 x 3 Thrusters (increase in weight each set) 95, 115, 125, 135, 155

I have a lot of work to do on this movement. Need to get the wrist broken in.

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (22)

2nd Round
400 M run
Max Pull Ups (24)

3rd Round
400 M run
Max Air Squats (22)

4th Round
400 M run
Max Sit ups (26)

1,5 hours of bike. Outside and sunny. I don't know what Parhautta! is in english.

Amrap 20 mins

30 dumbel bell snatch
30 box jump
21 cal row
30 knee raises

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"