Pull Ups
10 (1 emom)

Back Ext
60

Bike
Lv 7
30:00
7.02 Miles

Saturday

5x Upward to downward dog transitions
10x arm rotations backwards
10x arm rotations forward
1 minute hanging off pull up bar - practice active core and going from active to passive hang position
5x inchworms
5x ring rows

Push Ups 70

Crunches 60

Run 4.4
30:00
2.2 Miles

120 min

1.Weightlifting
A. 20 min time to find heavy power snatch double

B. Power clean + 6 push jerk, go e. 2 min
30 35 40 45 47 49 51 kg

2.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 18.38

1. Accessory A1. Hamstring/glute w/band 3 x 15/side A2. Band pull apart 50 + 40 + 30 reps

B. 7 min EMOM:
5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow hold

C. 3 rounds of:
C1. Single arm DB press, only left:
10x20 5x25+3x20 5x25+3x20 lbs
C2. Single arm ring row, only left @5111, 10 10 10 reps

8 Rounds of:
10 GHD Situps
Dragon hold
The Plank

(holding as lons as partners working on ghd)

AFAP
75 snatch @30/25

Jim and Billys Trail from the 173 to the third hut.
2.26 mi

8' row
2' test
8' skie erg
2'rest
8' Ab

Alternate B1 / B2

B1. KB Front rack box step ups – 3 x 6-8/side @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Incline DB bench press – 3 x 8-12 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1