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

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

Amrap 8'
Ladder+3
Overhead squat 40kg
Pull up

Bench press 6-6-6-6 reps, then max reps @ 95%

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

• 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

5*5 Фронталка 70%

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(25)
WRK 4:00-REST 1:00 min x5
5 dumbbell or kettlebell high pulls
10 body builders w/dumbbell hopover
100m run

Finisher
100 flutter kicks
1:00 samson stretch

4 sets of 10 push presses

50 power snatch for time