A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(24)
WRK 7:00 REST 1:30 x3
8 db straight leg deadlift
100m run
8 body builders + two step ups(right and left)
100m run
8 dumbbell push press
100m run
choose load

Finisher
50 double crunch
1:00 samson stretch

3 rounds:
15-20 tuck crunches
10+10 db row
10+10 one leg deadlift
-rest as needed-

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Alt. 90-90 Hip Rotations
MIN 2 - :45 Banded Ws
MIN 3 - :45 Walk

AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps > 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg

2 x 8 min, rest 4 min between

Buy in: 300m run

25 one arm devil´s press
50 reverse lunges
25 hang C&J

For time

• Calories on the Echo bike

Strength:

Build up tp heavy 50m sled drag in 15mins

Workout:

P1: 100m sled drag (pace setter)
P2: Row
P3: paralette push ups
P4: 100m farmers carry
P5: Sandbag to shoulder
P6: Step ups

2 rounds

RMU
Warm up classic gym
2x10 pull up to ring
2x10 push up to ring
core to ring (twist, hollow, arch)

Skill RMU
15p
Rmu with bend
RMU to knee
rmu with box/jump
rmu with bend and help
5 rounds for time
10 V sit
15 push up
30 sec pull up hold
15 push up
10 V sit

-Soututekniikkaa

2 rounds
800 m run
800 m row