For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly x 30
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1

3.SHSPU
A. Box pike HSPU 3-4 sets of tough effort
- Rest as needed
- Feet on 20" box
- 7 7 7 6

B. Assisted lift off hold 3-4 x Max effort
- Rest as needed
- 8 8 8 s.

4.Snatch
A. Build to heavy but technical single

B. 3x1 - 5 kg

C. Halting snatch pull
4x5 @ 100-105% of todays max
- Rest as needed
- 57.5 kg

5.Strength
A. 3 sets:

Ring plank hold x Max effort
Seated knee extensions x 15
- Not done

A/
AMRAP 14'
15 OHS @40/30kg
10 HSPU
5 Devil Press @2x22,5/15kg

B/
21 Thruster @50/35kg
21 PU
15 Thruster @60/40kg
15 C2B
9 Thruster @70/50kg
9 BMU
TC: 18'

Spend 5 minutes in bottom of squat position

800 m Row
4 sled drag 125 lbs
10 GHD Situps
600 m Row
6 sled drag 125 lbs
10 GHD Situps
400 m Row
8 Sled drag 125 lbs
10 GHD Situps

In 5 min :
50 goblet squats ( KB or DB )
Remaining time AMRAP burpees

2 mins rest

In 5 min :
50 sit ups
Remaining time AMRAP DB snatches (alt)

2 mins rest

In 5 min :
50 reverse alternating goblet lunges
Remaining time AMRAP box jumps

2 mins rest

In 5 min :
50 single arm DB thrusters (25/arm)
Remaining time AMRAP Cal row

Take a rest! Murph is coming...

LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

PLYOMETRINEN
2 kierrosta - 30-40s./liike
1. Pudotushyppy
3. Päkijähypyt (vuorohypyt)
4. Boksihyppy

VOIMA
Liikeparina
3 x 6-8 suorin jaloin mave
3 x 8-10/jalka yhden jalan kyykky eteen

CIRCUIT
2-3 x 40s./20s.
1. Slam ball paiskaus
2. Burpee hypyllä edeten
3. Köydet
4. Lankussa olkapääkosketukset

Snatch balance
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Build to a heavy push press & push jerk from the rack
Then 3 drop sets @ 80% of heaviest weight achieved

Front squat
5 x 5 - rest 90 secs in-between
Choose 8RPE load

Optional accessories
3 x 15 calf raises (machine or off a plate with weight)
3 x 10 Hamstring curl each side (banded if no machine)
3 x 15 GHD hip extensions