3 leuka
5 burpee
10 kyykky
15 PL (15kg)

AMRAP 20 min

6 Rounds, each for time
200m Run
15 Unbroken Wallball
15 Unbroken Kettlebell Swings
Rest 2 minutes

A) Muscle up practice

B) Front Squats 5-5-5 (+2-5#)
205#

C) 3 rounds :45 :15
DB Jerk
Strict CTB pull ups
GHD back ext.
250m row
60s rest

20 Minute AMRAP:
:30 sec Static Pull Up Hold
:30 sec Hand Stand Hold
:30 sec Squat Hold
:30 sec Hold the World or L-Sit

Post:
5 X 5 Push Jerk
3 X 1 Weighted Plank

Run 400m, 50 pushups
Run 400m, 25 push press 45k

Push press
10 x 52.5k
8 x 62.5k
6 x 65k
4 x 70k

4 x
10 Push press 50k
10 Bent over row 50k bar bell
Carry 65k 50m

95 min
Warm up for 15 min

1.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Ring muscle up
- 8x1+2 - 10 reps
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Clean and jerk
1 RM

3.Clean pull
Not done

4.Strength
A. 3 sets
Stationary dips x Tough (RiR 1-2) - 9 9 9 reps
DB Prone row x 10 - 30 30 30 lbs
- Rest 60-90 s between sets

21-15-9
Handstand pushups
ring dips
pushups
15 minute time cap

Did box, blue, box

Clean reps 5 4 3 2 1 increase weights

4 rounds
100 battling rope, 2 ct.
30 wall ball, 20#
1000m row

Round 1 - 30 WB, 2:00 row split
Round 2 - 17/13 WB, 2:07 row split
Round 3 - 18/12 WB, 2:09 row split
Round 4 - 20/10 WB, 2:02 row split

A) Deadlift 3x5, 80-82.5% 1RM
305#

B) Snatch complex, EMOM/8
Power snatch, snatch balance, hang squat snatch
115, 125, 135, 135, 145, 145, 155, 155

C) 4 rounds :30:30
Row for calories - 14, 14, 14, 14
CTB pullups - 5, 4, 4, 4
Squats - 21, 21, 21, 22
thrusters, 45# - 16, 16, 16, 17