120 min
WU for 20 min

1.Back squat
A. Back squat – build to a new 1RM in a 25 minute window, rest 3 – 5 minutes between sets
Result: 90 kg

REST 5 minutes
B. Back squat – as many repetitions as possible @ 85% of A
Result: 10 x 77 kg

2.Strict handstand push up (HSPU)
A. Deep strict deficit HSPU – 1 @ deepest possible deficit
Result: abmat

B. Deficit strict HSPU – AMAP (as many as possible) @ 50% of deficit in A
Result: 10 reps - abmat + 2 x tekniikkakiekko

3.Chest to bar pull up (5 minutes)
A. Chest to bar pull up (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 14 + 12 = 16

4.Cool down (10 minutes)
A. Easy row or Assault bike for 10 minutes, HR < 140

1000 Meter Row
50 Thrusters 45#
30 Pull-ups

For time:
10 Turkish get up
20 KB snatches
30 KB cleans
40 KB swings
30 KB cleans
20 KB snatches
10 Turkish get up

» Squats: Warmup 1 x 10 @ 135, then 3 x 5 @ 175, 195, 215

» Bench Press: warmup 1 x 10 @ 135, then 3 x 5 @ 155, 185, 205

» Deadlift: 3 x 5 @ 185, 205, 225

» Dips (Bodyweight): 2 x 8

Then weighted decline situps with 25#s at 3 x 10

Want to start working on building up some strenght in some of the big lifts

Run for 30 min
5 km
146/165
6.27/5.28 min/km

8 MINUTE AMRAP
-7 Deadlifts
-7 Push Press
-30 Double-unders / 90 Single-unders

REST 2 MINUTES

3 MINUTES MAX CALORIES ON ROWER

RX 75#/55#
RX+ 115#/75# & Double-unders

135 min
WU for 10 min
Skill: MU practice for 20 min
Progressions

1.SPP (skill)
A. Alternate
A1. Ring muscle up – (2 to 3) x (3 to 12), rest as needed before A2
3x1 3x1 2x1
A2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before A1
20, 20

B. Alternate
B1. Power clean and jerk – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2 / 30 35 kg
B2. Toes to bar – (2 to 3) x (10 to 20) (As Fast As Possible), rest as needed before B1 / 19, 16

C. 7 minute EMOM
5 to 15 cal row > 5 cal
5 (deficit) handstand push ups > abmat

2.Conditioning

A. 10 minute AMRAP
30 double unders
15 wall balls @ 9/6kg (20/14lbs)
15 power snatches @ 35/25kg (75/55lbs) > 20 kg

Result A1: 3 + 4 wall ball

RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before part B.

B. 10 minute AMRAP
250m row
8 burpees
10m overhead walking lunges @ 35/25kg (75/55lbs)
8 toes to bars

Result B1: 3 + 25m row
Result B2: 3 + 45m row

RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before repeating either part A or B (your choice).

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

120 min
WU for 15 min
1.Skill: BMU practice for 45 min
Progressions
Bar muscle up 12 x 1 reps

2.Weightlifting
Snatch warm up
A. High hang snatch

B. Clean & jerk - straight from ground
2x25 2x30 2x35 40 40

3.SPP (skill)
4 rounds for quality:
5 HSPU
5 C2B

4.Cool down
10 min AB
Thoracic flow

3 rds

10 Pull-up
10 SDHP 42,5 kg
10 KB Snatch from the floor, alternating hands 24 kg
10 Wall ball 20

10 reps
5 reps
3 reps
1 rep