snatch high pull
5x2@100-110

Aerobic work
Run/walk for 50 min
7.2 km
132/156
6.56/5.06 min/km

For time
500/400 row
50 DU

https://wodprep.com/rx-challenge/

5 rounds for time
30s max calories on Assault Bike
8 burpees
then rest 90-120s

Do not rest between bike and burpees
Scale the rounds to 4 if needed
Try to get 90-95% of max watts and keep the same pace throw the workout

Amrap 8'
3 hang squat clean
3 toes to bar
6 hsc
6ttb
9...
12...
15.....

EMOM 16
1min: 6x Ring MU kääntö, kumi perseen alle, viimeinen dipillä ylös
2min: 4 ring mu kip UB, isoja kippejä

EMOM 10
1min: 8xSupine ring row
2min: 30 DU`s

AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Assault Bike (Row 30/25)
Max Power Snatches (35/25)

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Assault Bike (25/20cal Row)
Max Power Snatches (42.5/30)

AMRAP 4:00:
400 Meter Run
15/10 Calorie Assault Bike (20/15cal Row)
Max Power Snatches (50/35)

AM: 60 min
Warm up for 20 min
1.Conditioning
A. EMOM 30:
1) 40 Double unders
2) 15 KB swing - 24 kg
3) Recovery bike
HR 146/167
Cool down for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 10 min
- 21 m.

B. Ring MU practice for 60 min
- RS 8 x 4
- TWB 2 x 3
- HTR 3 x 1
- 2 swing + 1 MU x 6 (+ 7 fails)
- MU as. 2 x 1
- Total of 8 MU

2.WL
A. Power snatch + Hang power snatch
Heavy 1+2 for the Day

3.Strength
A. Front squat 4 x 5 - not done, knee pain

B. EMOM12 - not done

4.Accessory
Eccentric knee extensions 3 x 15/side - 5 kg
Hip thrust 3 x 12 x 60 kg

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

Aamu: 60 min

1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 cal

Ilta: 120 min

1.EMOM6: 5 HSPU

2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)
Butterfly Pull-ups (5 x 3-10)

B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest

3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/182

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow