120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets

5 ROUND OF:
AMRAP 90'
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

5 rounds for time:

10 kb clean & jerks
15 cal row

R5JC

10min emom
1x box jump
*Try to Add height Every jump
+
3min amrap
DB Devil press
1min rest
12min emom
Min 1: Amrap DU
Min 2: 15 FLR burpees
Min 3: 20 Situps
1min rest
3min amrap
DB devil press

3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique loads - keep it light and fast.

20 min amrap

• 10 burpees
• 6 Deadlifts 40kg
• 3 Power Cleans 40kg
• 6 Front squats 40kg

Score is total reps

Weighted pull up 3x3

150 min
Warm up + COS 25 min
- Bfly 20

1.HSW
- 20 m

2.Ring Muscle up practice
A. MU
- Drills
- MU+A+H 5 x 1
- MU + CTR 3 x 1
- MU 4 x 1 + 7 x 2
- MU x 26

B. Ring support swings
- Accumulate 60 reps in sets of 8-10

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

2.Bench press
5x5+ @ 82%
- Rest as needed
- 49.5 kg
- Last set 7 reps

3.Strength
A. 4 sets:
DB Prone row x 8 - 30 30 30 30 lbs
GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.

-Build up, little back and again up/rest as needed
-Sets 3&6/with little pause in bottom

if ring tests are done do:
5 x 5 rep or 4 x 15 sec hold + 5 box dips