3x10
Rest 2min...

Lepoja

Resisted Nasal Breathing 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

30 s on, 30 s off for 6 rounds
A. wall balls 9/6 kg
B. SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. dead hang

130 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Gymnastics capacity
"JT"
For time:
21-15-9 reps of:
Handstand Push-Ups > abmat
Ring Dips
Push ups > rogue block
Time cap: 15 minutes
Reps: 4 push ups at round of 15 reps

3.Accessory
4 rounds:
20 hollow rock
20 side plank crunches R
20 side plank crunches L

Amrap
Da 0' a 10'
1miglio run max effort clean and jerk 60kg
5' rest
Da 15' a 22'
800 m run max effort snatch 50kg
5' rest
Da 27' a 32'
400 m run max effort thrusters 42.5kg

Every 5 minute x 4 sets
10 power snatch 35kg
10 ttb
10 bar facing burpees
10 ttb
10 power snatch 35kg
Time cap x set 3'30"

High hang

3 rm one in the bag

Strength

A) E3MOM X4:

• 8 DL @2RIR
• 8+8 Bent Over DB Row

B) E3MOM X4

• 5 SB Clean + 5 SB Squat @50kg
• 20m Heavy Yoke

Metukka

4x3min On/1min Off:

• 25 T2B
• 15 Cal Row
• AMRAP:

Round 1-2: Double KB C&J @2x16kg
Round 3-4: KB Farmers Carry @2x20kg

Accessories

4 Rounds For Quality:

• 5-10 Ab Wheel Roll Out
• 10/side Russian Twist WB Throw
• 30/30s Weighted Side Plank