M)
3 x Reverse Banded Close Grip Bench Press
20-19-18-17-etc. Push Ups

50 x Banded Ring Muscle Up Progression
50 x Banded Ring Skull Press

F)

11-1 x Banded Deadlift & Squat
Everytime the band drops 50 Jump Ropes

Emom 7
30 sec work 30 sec rest
Sandbag Deadlift
Box Side Step Ups
Goblet Squat

50 x Russian Twist

Lepää

D.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

Optional Additional Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters

Leppee

Hansen
Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Situps

2 rounds for time of:

• 20 muscle-ups
• 15-ft. rope climbs, 7 ascents

Eilinen/Lepo

Hang clean 5x3
Clean Pull 5x3 @ 90% 1RM C&J
Front squats 3x5 @ 65%
+
6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups

1hours CrossBoxing

4 people teams
For time:
100 wall ball (9 kg/ 6 kg)
100 burpee
100 pull up
100 burpee
100 air squat
100 KB swing (24 kg/ 16 kg)
100 DU
100 T2B
100 m walking lunge (12 kg/ 8 kg)

Time cap 45 minute