5 Sets x Every 5:00

1:00 Dual KB or DB Farmers Carry
8 - 12 Cuban Press
5 Shoulder Press

Write the round you finished, not the round you were intrrruptrd during

A: burpees 8x3
B: Power clean 4x3 2x2 3x1
C: Seated leg press 3set
D: bench press 3set
E: SA seated rows 2set
F: Close grip lat pull downs 1xMax
G: DB alternating biceps curls 1xMax

FOR TIME:

3 rounds:
15 wall ball @9kg
15 hang power snatch @40kg

Tc: 5min

• Tavoite kaikki ub

Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Gymnastic & Strength

1) Skill

A) For 10-15min Practice rMU

B) EMOM 12:
1) 45s DU
2) 1 Set Of bMU (10ish?)
3) Rest

Metcon

EMOM 30:
1) 15 Cal Row
2) 15-20 GHD
3) 15m HSW (7.5m+7.5m)
4) 4-5 Wall Walk
5) Rest

Gymnastic Strength

4 Rounds:
- 20-30s Ring Support Hold
- 20-30s Chin Over Rings Hold
- 20-30s Hangin L-Sit Hold

Every 2 mins x 15 sets
Rotate between:

A:
3 wall walk + 15 wall ball @9/6kg

B:
5 burpee Pull up + 15 KB USA swing@24/16kg

C:
7/7 KB snatch @24/16kg + 35 Double under

Remaining time is rest in each set!

30 min

• 2 min erg
• 5 Very strict RDL 2x17.5kg db

2min rest
60-70-80%

10 Rounds/sets, go every 75 seconds to 2 minutes

1-4: 5 Power snatches (TnG) + 3 Overhead squats
5-7: 4 Power snatches (TnG) + 4 Overhead squats
8-10: 3 Power snatches (TnG) + 5 Overhead squats