135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 6x2
- MU x28

2.Gymnastics capacity
EMOM10:
8 Chest to bar + 8 Wall ball
- Changed to 8 butterfly pull ups + 6 cal bike

3.Strength
10-8-6-4-2 Strict HSPU - feet on box

4.Mobility

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Front squat 12-10-8-6 reps

AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled

• 3 rds:
  1min. Row/Bike
  7-10 Squat
  7-10 Push up
  7-10 Ring row

• Mobility...

• Work on:
  Clean & jerk / Muscle up / Burpee Box jump over

Build to a Heavy Single

4 rounds for time of

• 50-ft. walking lunge
• 30 wall-ball shots
• 30 box jumps

♀ 20-in. box ♂ 24-in. box

6 min AMRAP

6 slamball burpee
8 tuck ups
8 vino tuck up
8 vino tuck up
20 vatsalla lumienkeli

OPTIONAL COOL DOWN
1-2 ROUNDS FOR QUALITY
100m Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-

A,
Hang Squat Clean + Split Jerk 3-3-2-2-1

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

B,
Clean Pull 3x3

Use the same weight for each set.
Rest as needed between sets.

Use 100% of your max clean.

C,
Every 1 min for 12 mins, alternating between:
1.min: Run, 200 m
2.min: 20 Box Jumps @60/50cm
3.min: 20 Kettlebell USA Swings 32/24kg

D,
5 rounds for quality of:
3 Strict Deficit Handstand Push-ups @10/6cm
5 Strict Handstand Push-ups
3 Strict Chest-to-bar Pull-ups
5 Strict Pull-ups

Every time you break a rep scheme from a movement complete:
20 Double Unders