50min easy
10min moderate

Warm up EMOM 12 min, 40sec on/20sec off
-goblet squat
-shuttle run
-vertical lunges
-push ups

5x3min AMRAP
6 burpees
8 alternating single arm squat cleans
10 lateral over-and-back DB hops

Rest 1min between rounds

With a partner
Helen
Rest 3 mins
Elizabeth
Rest 3 mins
Fran
Rest 3 mins
Grace
Rest 3 mins
Diane

27-18-9 reps for time:
Toes to bar
Kettlebell lunges 24/16kg

5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

170 min
Warm up + COS 20 min

1.HSW
- 15 m

2.BCTB
- Bfly 3x10
- Box 2x8
- KS+BCTB 4x5
- BCTB+hollow 10x1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort
- 4 kg x 3
- 3 kg x 3 2 3

B. Box Pike HSPU negatives w/ deficit 3x5
- 5 s. down
- 10 kg plates

4.Front squat
A. Build to max set of 4 for the day

B. 3x4 @ 90% of todays max
- Rest 2-3 min between sets

5.Hang power snatch cycling
A. Every 90 s. for 8 rounds:
5 Hang power snatches
- 30 30 32.5 32.5 32.5 32.5 35 35 kg

6.Accessory
A. 3 sets:
10-12 Seated DB Press - 10x25 8x25 11x20 lbs
8 Horizontal T-bar row - 30 35 35 kg

Liikkuvuutta & venyttelyt n. 40 minuuttia.

Takakyykky 3 x 3 x 75%

Raakatempaus + tempaus

5 x (1+1) x 75%

140 min
Warm up for 20 min

1.Ring MU
- Drills
- MU 23x1

2.Weightlifting
A.Drop jerks
3x3 @ light-medium weight
- 15 25 25 kg

B. Clean and jerk
5x1+3 @ 52.5-57.5 kg

C. Segmented Clean deadlift
3x5 @ 67.5 kg

3.Strength
Rear foot elevated Split squat
3x8+8 - 30 lbs

6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

TC 5 min

80% 1RM