5-7 Rounds: 
Minute 1: Machine Calories
Minute 2: 6-10 Ring Rows + 6-10 Push-Ups 

1. Bar Muscle-Ups
   5 Sets of 35% Best Set

2. Deadlift
   Build to Heavy Set of 10

3. ”Captain Insano”
   3 Rounds For Time:
   20 Deadlifts (245/165)
   15/10 Calorie Assault Bike
   20 Hang Dumbbell Reverse Lunges (60’s/40’s)
   15/10 Calorie Assault Bike

• 46 Min of:
Row 4’ @ 60% MHR +
7 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)

30 reps for time of:
Ring Muscle Ups
(Elite athlete time sub 3:00)

2-2-2-2-2-2 of:
BB Clean & Jerk from Blocks
Use 95% load Heavy of last week

Lepoa

Isabel” 30 reps for time of:
BB Snatch (60/40Kg)

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

For Time:
Buy In:
200 Double-Unders

5 Rounds of:
6 Squat Snatches @60/42,5kg
10 Bar Muscle-Ups

Cash Out:
200 Double-Unders
- Workout is done with a partner, split reps anyhow

WITH PARTNER: “IGYG”

4x AMRAP: 3, 6, 9, 12min

10 Devil’s Press 2x 8/10 KB/DB

20 C2B

30 Hang Power Cleans

40 STOH

50 Back Squats

@30/42,5kg

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 50 Back Squats, start from the beginning.

1MIN REST BETWEEN THE AMRAPS!