5 rounds for time of
10 deadlifts
Run 200 meters
20 push-ups

♀ 185 lb ♂ 275 lb

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Barbell cycling

4 Rounds, go every 2:00

10 Power clean and jerks*

Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

Saját szintednek megfelelő feladatok várnak rád!

GYMNASTICS

A) E2MOM X6

• ''X'' rMU
• Easy ski rest of the time *koita saada taas enemmän ku viimeks, ku oli 90s välein. *

B) Ring Strength
4x For Quality:

• 1 Set of Ring Dips (kipping)
• 10-15 Ring Row (feet elevated)
• 20-30s Chin Over Ring Hold

*lepää max 1min liikkeiden välissä. Kiekkojen välissä 1-2min.

Bench Press

E2:30 X6

Set 1-2: 6 Reps (light-moderate)
3-4: 4 Reps (moderate)
5-6: 2 Reps (moderate-heavy)

Gymnastic Metcon

3 Rounds:

• 6 bMU
• 60 DU
• 6 Dual DB Hang Snatch 2x35lbs

-rest 3min when 3 rounds done-

3 Rounds:

• 3 Rope Climb
• 30 DU
• 6 Devils Press (same db set)

ACCESSORIES
2 Supersets, both 3-4x for quality. Rest as needed

A)
- 10-15 DB Z-Press
- 10/10 DB Row

B)
- 10-15 Seated Bent Over Lateral Raise (link)
- 10-15 Barbell Upright Row (link)

For quality
30min

10 T2B
10 GHD
10 V-up
10 Bicycle crunch alt
10 Abmat
30s Straight arm plank
30s Side plank (left)
30s Side plank (right)

EMOM 40

Machine 1
Machine 2
Machine 1
REST

CHOOSE CALORIES & GO?

All out? Maybe

Pace? If it feels like?

Just go.

10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Perform 3 reps of each movement within the minute. Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%,
2+1@70%,
1+1@75%,
2x1x[1+1]@80%,
1+1@90%,
1+1@95%,
1+1@100%,
1+1@102%, jerk-%, rest btw sets 2min

12 min amrap
36 DU
24 Situps
12 dumbell snatchs