For time

• run 200 m
• 20 jump squats

And then

• row 500 m

A,
EMOM 10 mins
Hang Squat Snatch + Squat Snatch + OHS
- work up to 80% of 1RM snatch and repeat the same weight across all sets
- work on speed and stability

B,
Snatch High Pull
3x3 @ 80%
3x2 @ 90%
3x2 @ 100% of 1 RM snatch

C,
Front Squat
2x2 @ 80%
2x2 @ 85%
2x1 @ 90%

• 5 Min AMRAP of:
Bar Muscle Ups

EMOM 20:00
Minute 1: 20s Calorie Row
Minute 2: 20s Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Double Unders

• Goal: hard 20s efforts, but NOT maximal.
• Score = total Devil's Press reps

EMOM 14

Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

pystypunnerrus / 5 x 9 pystypunnerrusta

Find your 3 RM front squat for the day.

3 rounds for time:

• 12 left-hand Turkish get-ups
• 12 right-hand Turkish get-ups
• 3 legless rope climbs, 15-ft. rope

Men 50-lb. dumbbell
Women 35-lb. dumbbell

Morning: 30 min
30 min walking, including a breath ladder up to 10
105/128

Afternoon: 120 min

1.Jacked gymnastics

A. Ring MU technique
B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
12 7 5

2.Skill: HSW practice for 10 min

1. Conditioning from TTP Engine week 5 Breathing warm up Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
30s @ rest
Rest. 2 minutes between sets of intervals

Row 1.52.4/500 m, 1.51.7/500 m
AB cal: 42, 43
165/182

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

Redcord Coached by Emilia