3 rounds for time
5 bar muscle up
10 squat clean 60/40
20 box jump

Bulgarian Split Squat
2 x 7+7
2 x 5+5
1 x 3+3
Send Off 3:00

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee

2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, rest btw sets 2min

jumping jack 30 seconds
inchworm walk out 15 reps
squats 20 reps
push ups 20 reps
pendulum lunge 10 reps each leg
mt.climber 30 seconds
plank 45 seconds

6x 500m Row (2:05/500m)

After every row snatch squat practice.

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(30)
WRK 5:00 REST 1:00 x5
12 dumbbell alternating strict press
24 heavy jump rope
12 dumbbell step ups or lunge
24 dumbbell hop overs
12 dumbbell sit to stand
(sit to a box or chair w/db's and stand)

Finisher
50 double crunch
1:00 samson stretch

E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
10min amrap
7 Burpees
7 wall balls
7 Push ups
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16

5 kierrosta
Raaka tempaus + riipusta tempaus kyykkyyn + tempaus kyykkyyn TNG