Skill practice

A)
Superset
SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
Rest 60s.
Barbell Curls: 4 x 8-10
Rest 60s.

B)
3 roudns for time
3 each Turkish Get-ups @24/16kg
40 Double Unders
500 Meter Row
- Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1) Row 14
2) WB 12
3) DU 40
4) V-up 5+5

OTM20 Knees to elbows x 10-20 joka minuutilla.

4 sets of:
5 Pause Front squats
8 strict K2E
Rest

FILTHY FIFTHY WITH KB'S

• Swing 50
• v-ups / crunch 50
• clean 50
• push up 50
• goblet squat 50
• hanging knee raises 50
• high pull 50
• walking lunges 50
• jerk / push press 50
• burpees 50

1.) No feet No hook snatch 5x3
2.) Power snatch + snatch balance +ohs 6x1+1+1
3.) Power jerk 5×2
4.) Overhead squat 5×2
5.) Snatch push press 1.2×5 2. 3×4

20min EMOM

Cal airbike/row/c2bike
Round of Maco Man

RX 20/16cal & 70/50kg

Build to Heavy Set of 3
Then... 
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3 

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row