For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
30 strict Handstand Push-Ups

10 min emom

1. 10-15 cal Ski
2. 5-10 T2b

warm up
1000m run
military press
E3MON X6sets 6 reps (46kg)
AMRAP 12'
50 SU
20 RUSSIAN KB
15 BOX JUMP AND SQUAT ON THE BOX
10 CLEAN (40kg)
AFTER PARTY
EMOM 5'
GHD SIT UP

5 kierrosta
10x askellus boksille
10x vatsaritustus 14lb
10x selänojennus
10x polvennostot twistillä
10x voimapyörä

AM: 70 min
1.Aerobic work
4 x 15 min Ergs of your choice
- Rest 2 min between-
Run, row, run, bike
129/151
2.Mobility for 10 min

PM: 130 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 15 min
- 28 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 9 x 3+3

C. Bfly pull up practice for 10 min
- 45 reps

D. 4 sets:
15 s. ME Butterfly pull ups - 10 11 10 12
25 0.s steady pace Bent over row with Barbell - 14 14 14 13
-20 s. rest-
15 s. ME Stationary dips - 6 5 6 5
25 s. steady pace Push ups - 10 9 9 8
-Rest 80 s.-

2.Conditioning
A. For calories:
Reverse Tabata assault - 56 cal
-Straigth into-
Tabata assault - 57 cal
Total of 113 cal
Watts 1141/361, RPM 98/56

3.Strength
A. 5 sets:
10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
10+10 Pallof press in split position
- Rest 90s between rounds-

20 Min AMRAP
50 Wall Balls
40 Abmat Sit-ups
30 DU's (90 Singles)
20 Kettlebell Swings 1.5/1
10 Push-ups

AM: 70 min
Warm up for 15 min
1.Conditioning
A. EMOM40:
1) Ski - 10 10 10 8 8 8 8 8 8 8 cal
2) Double DB Snatches @ 10 kg DB's - 14 10 10 10 10 8 8 8 8 8
3) Row - 10 x 10 cal
4) DB Thrusters @ 10 kg DB's - 12 10 10 10 10 8 8 8 8 8
HR 167/177
Cool down for 15 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- HTR 5 x 1
- 2 swing + 1 MU x 14
- 1 swing + 1 MU x 3
- Total of 17 MU

B. HSW practice for 15 min

2.WL
A. Squat Clean + Hang squat Clean + Split jerk
Heavy for The Day

B. Front squat - 4 x 4
45 55 60 65 67.5 kg

C. EMOM12:
1) False grip chest to rings hold rpe 8 - 25 s.
2) 6+6 KB single leg RDL - 16 kg
3) Top of dip hold rpe 8 - 20 s.
4) Box touch down 3+3

CFH Summer Gains

3 rounds of
10 heels to butt (ball/sliders)
10 hip extensions with 1 sec pause on top

3 rounds of
10 weighted good mornings
10 hip thrusts

Core
Tabata
- Hollow Swim
- Single leg lifts

• Accumulate max L-sit in 3 minutes

bench press 4*6

5 rounds for time of:

• 400-meter run
• 7 L pull-ups
• 4 clean and jerks

Men: 185 lb.
Women: 125 lb.