4 rounds, start every 4 minutes

10 Push Press @ 1RM Shoulder Press
1 Corridor Sprint
10 Box Jumps

50 Sit Ups, 50 Squats to Step, Run 100 yards, 25 dips, run 100 yards, 25 dips.
Then 40/40/20/20, 30/30/15/15, 20/20/10/10 and 10/10/5/5.

Deadlift 5rm, no belt
+
2 rounds:
Bulgarian split squat x8/8
Shoulder press x8
Double KB front rack Wall sit 30sec
Hollow hold 30sec
Sorenson hold 30sec

Emom 20:

Odd: row
Even: 8-15 ring push-up

Rest 5

Emom 20:

Odd: ski
Even: 10-15 pull-up

4 x max strict pull-ups
3 min rest between

AMRAP 8'

5 thrusters
10 lateral burpees

120 min
Warm up EMOM12 + 12 m HSW

1.Gymnastics
A. BMU practice for 25 min
- 2 x 1 + 8 x 2 = 18 reps
B. Butterfly pull up practice for 15 min
- 5 3 8 8 9 9 10 = 50 reps

2.Weightlifting
A. Snatch 1 RM

B. Low hang snatch pull
3 x 3 @ 100%-105% of A.
- 57.5 kg

3-5 rounds for Quality

Row 20/15kcal
10 Pass Through
5+5+5 Wall Squat
2+2 Perfect Stretch

Ohje: Keskity hyvään liikkeeseen, harjoituksen tarkoituksena on hieman hiota ja hengästyä, muttei maksimaalisesti. Tee liikkeet mahdollisimman hyvällä tekniikalla. Läpiviennin voit tehdä kepillä tai kuminauhalla, seisten tai päinmakuulla.

Weighted pull-up 3x4, x3, x2

A. Hang Power Clean 3 -3 -3 -2 -2
65% 70% 75% 80% 80%

B. Speed Squat 3
Depth Jumps 4
Repeat 4 times

C. BS 15
Single Leg DB RDL 10 each
Sliding Hamstring Curls 15

Repeat 3 times

Metcon 5 rounds
7 Power Snatch 65%
100 m row
1 min rest