90 min
WU for 15 min
A. Skill: HSW practice for 10 min

B. EMOM for 30 min (6 rounds of):
1. 10 cal row
2. 10 KB thruster @ 2 x 12 kg
3. 5 HSPU
4. 15 KB swing @ 16 kg
5. 15 box jump

169/186

C. 20 min easy assault bike

D. 2 rounds of:
20 v-ups
20 hollow rocks
20 leg raises

Back squat 3x5 @50-60-70%
Alternera med
3x10 strict pull ups
+
Bench press 3x5 @50-60-70%
Alternera med
500m row

Tempo 32X1
Climb to heavy weight in 4 working sets
Rest 2-3min bwn sets

Partner wod
Bingo
100 burpee
100 situps
100 wallball
100 cal row
100 jerk
100 clean
100 airsquat
100 pullups
100 box jumps
Time cap 60 min

4 sets of 3's

Max height box jump
Front squats 5x3 @85%
Bench Press 4x4 @ 85%
+
5 rounds:
1min double kb push press
30 sec rest
1min statisk back hold
30 sec rest

5 rounds of:
250m row, fast
5 snatches 60/40 kg
Rest 1 minute after changing weights.

1 round as above,
second round 4 snatches 70/45 kg
third round 3 snatches 80/50 kg
fourth round 2 snatches 90/55 kg
fifth round 1 snatch 100/60 kg

Each round go as fast as possible.

60% x 3
60% x 3
70% x 3
80% x 3
80% x 3

Snatch

Team of 3 Егор и Ваня
250 kbs 24 kg
200 bjo 61 sm
150 mb sit-up 9 kg
100 hsc 43 kg
50 bmu