For time

• 50 alternating single-leg squats
• 3 rope climbs to 15 feet
• 800-meter run

(weighted) Ring dip 5 RM, then max reps without weight

40m sled push + 40m sprint
Sled should be light and fast

OTM 10 min Tall snatch x 2
OTM 10 min Hang snatch + snatch (50-60 % 1 RM)
Snatch 1 RM

Kipping Handstand Push-ups
For Time:
75 Repetitions

Gymnastic Conditioning
10 Rounds For Time:
10/7 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

Power Clean
For Time:
50 Repetitions (155/105)

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

2 rounds for time:

10 Power Snatches (30kg)
100 Double-Unders

A: Doubles pause squat clean, down hold 3 sec. + split jerk
B: Muscle snatch with hip + double no hook no feet squat snatch
C: Snatch pull Emom7’ :4 rep of max squat snatch

Alkulämmittely ja mobility

Vatsat: 8x20/10 vuorikiipeilijä

1min On/1 min off 3 kierrosta
Kone
6 punnerrusta ja loppuaika burpee

Loppuvenyttelyt

Lämmittely leikkiä ja mobility

Selän ojennus tabata

Otm 16
1) 5+5 vuorikiipeilijä
2) 2× skin the cat
3) 4 x boxi hyppy
4) 4 x valakyykky kepillä

Loppuvenyttelyt

EMOM 40

6-12 reps

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest