3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Complete as many reps as possible in 18 minutes of
- 400-meter run
- 30 GHD sit-ups
- 20 box jumps
- 10 power cleans

♀ 20-inch box and 145-lb barbell
♂ 24-inch box and 205-lb barbell

Back squat 3 RM, then max reps @ 90%

Chest/Back

Warm up - 3 sets
5 Diamond Pushups
5 Regular Pushups
5 Wide Pushups
5 Close TRX Row
5 Wide TRX Row
5 „W” TRX Row

Superset #1
A1 Bench Press - 10,8,6,4,2 (Work up heavy 2 reps)
A2 Pullups w weights - 10,8,6,4,2 (Use weight if you can)

Superset #2 - 4 Sets
B1 Incline Press w Dumbbells - 12
B2 Chest supported Row - 15

Triset - 4 Sets
C1 Chest Fly 12
C2 Face Pulls 12
C3 Incline Row 12

FINISHER
100 Deficit Pushups For Time
*Every time you break 5 strict pullups
(100 Fekvőtámasz minél gyorsabban, ha bontod, 5 erőből húzodzkodás. Fekvőtámasznál a tetején nyújtod a könyököd, az alján a mellkas érinti a talajt. Haladóbbaknak deficitről(két tárcsa, vagy kézisúlyzókról)

Push press 5 RM

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold

15min alkavalla minuutilla

1. 20-30 tuplanaruhyppy
2. 5-10 varpaat tankoon
3. 5-10 yleisliike

12min AMRAP:
5 Burbees
10 AMSU
15cal Row
20m Walking lunges