Joka minuutilla 2 hip snatchia

• 3-3-2-1-N of:
BB Push Press
70% 1RM 3 reps
75% 1RM 3 reps
80% 1RM 2 reps
85% 1RM 1 rep
90% 1RM max reps

AM: 45 min
1 min run/1 min walk
6.7 km, 6.52 min/km
HR 130/159

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1
- MU 7x2
- MU x28

2.BCTB
- Bfly x 20
- BCTB x 15 (singles)

3.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Butterfly pull ups
- Rest 60 s. between sets
- Reps: 12, 11, 10, 10

4.Strength
A. 4 sets:
TE Ring push ups (RiR 1-2) - 12 10 9 9
TE Bulgarian ring row (RiR 1-2) - 10 9 10 9

B. 3 sets:
8 DB Z-press - 25 lbs
12 banded face pulls
10 hollow rock + 10 v-up + 10 tuck-up + 10 s. hollow hold

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

Z-press
5x5, RIR 2-3

Sumo deadlift 3 RM, then 3x3 @ 90%

3 Sets of:
Strict Ring Muscle Ups near failure max reps (2 reps buffer)
0:30’’ rest
Kipping Ring Muscle Ups near failure max reps (2 reps buffer)
3:00 rest each sets

Pystypunnerrus 5x3x80%
-pystärin maximista

Kapea penkki 80% x amrap

Seal Row 5x10
Alatalja 5x10 (kapea kahva)
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä)
-valitse yksi liike (eri mitä edellisviikoilla)

For Time:
@ 0:00 Min
4 Round of:
Row 250 m
BB Squat Snatch (70/45Kg) 5 reps
@ 10:00 Min
3 Round of:
Row 500 m
Row Lateral Burpees 10 reps
@ 20:00 Min
2 Round of:
Row 750 m
Two-Arm KB American Swing (32/24Kg) 15 reps

Push press 5 RM, then 3x5 @ 90%