4 RFT
400m Run
400m Row
35 sit ups
15 toes to bar

Time cap 26 min

80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer + run + row + ski + crosstrainer
129/145

2.Mobility work from JG 1.3.2018
A. Complete:
- 60s standing straddle fold
- 60s standing pike fold
B. 3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
C. 2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck

Reps 1+2, 2+4, 3+6, 4+8....

6min amrap
A) hang power clean @50 kg
Pistols alternating

Rest 2min

6min amrap
B) Db squat clean @2*25kg
Renegade row

• For Time:
BB Power Snatch (60/40Kg) 20 reps
GHD Sit Ups 40 reps
BB Thrusters (60/40Kg) 20 reps
Burpees 40 reps
BB Sumo Deadlifts High Pull (60/40Kg) 20 reps MB Wall Ball (9/6Kg) 40 reps
18 Min Timecap

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

1 BAR MUSCLE-UP
3 RING DIPS
1 BAR MUSCLE-UP

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

Pullups need to get better!!! Otherwise, I feel like I did alright!

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

Deadlift 5 3 +1 +1 +1

3X15 Thrusters Unbroken (45-45-45)
3X15 T2B Unbroken - subbed V-ups
3X15 Ring Dips Unbroken - subbed box dips

70 min

1.Rehab, 1-2 rounds:
Straight leg monster walk 20
Single leg KB deadlift 12/s x 20 kg
Gmed. w/band 20
Plank hold, lift one hand 20 s./side
Dead bug 20
Good morning w/band 15
Bird dog 20
Side plank 35 s./side

2.Strength
A. Back squat, 4 x 10
40 50 55 55 kg

B1. Hamstring machine
8x45 7x45 7x45
B2. Abduction
12x60 10x60 10x60

C1. Reverse hyper w/ball
3x15
C2. Back extension
3x10x55 kg