Band Resisted Russian KBS: 4 x 25. Rest 60s.
– Sumo Stance

3:00 easy bike, row or run

Barbell warm up
-deadlift
-hang clean
- front squat
- Strict press
- push press
- backsquat

Power clean complex
Every 1:30 x 6
1 high hang clean
1 low hang clean
1 power clean
1 jerk

*building in weight each round for quality starting around 55% 1 RM hang clean

3 RFT
30/24 cal row or 24/18 cal bike
20 bar facing burpees
10 Ground to overhead *

*increasing weight each round
1st: 105/75
2nd: 125/85
3rd: 155/105

16:00 time cap

Assesory work
3 rounds for quality
20 TTB or leg lifts
1:00 plank

2x5
A. Front Squat: 154, 176 - 2nd set tough but very doable
B. Press: 125,125
C. Deadlift: 315,315

D. EMOM 12 min
even: 2 muscle-ups
odd: 10 WB 30#
-muscle-ups got difficult.

10min EMOM
Even: 3 OH Squat
Odd: 5 Weighted Pull Up
Did 3rds w/ 135#, 2 w/ 155#. 1rd w/ 40#, 4 w/ 30.

rest 4min

10min EMOM
Even: 3 Deadlift 365#
Odd: 5 Wall Ball 20#, 15 hollow rocks

Do the following for time (while wearing a 20 lb vest)
60 pullups
70 pushups
80 situps
90 air squats
(total of 300 reps)

Palauttelupäivä, tee mitä tuntuu viisaalle.

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 30sec Wall Sit (loaded)
2) 30sec Double KB Overhead Hold
3) 10-30sec L-Hang

RPE 4

1-2-3-4-5
Squat Clean Thrusters 165# (135)
Burpee over the box jump 24"
Muscle ups (3 pull ups/2 ring dips)

4 intervals

1) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Handstand push up
KB/DB Swing

Rest 3-minutes

2) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Burpees
DB Push press
DB Squat

Rest 3-minutes before 1)