5RFQ
2 Minutes Rowing @22spm
1 Minute Rowing @20spm
30 Secs Rowing @18spm
rest 30 seconds

aim to row consistently at 2:00/500m pace throughout.

1 clean + 2 split jerk

7 mins
7 pushups, 7 kb swings, 7 squats

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

B. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

10 Kettlebell Swings (heavy,eye lewel)
10 GHD sit-ups
10 Box jumps (75 cm)

3/4 RFQ
20 Walking Lunges w/ Plate OH
20sec GHD Back Extension Hold
10 Strict Toes 2 Bar
10sec Free Standing Handstand

REST DAY / OPEN GYM
MOBILITY

Thruster 3-3-3-3-3

Back Squat x 1RM (105 kg) (PR)
Shoulder Press x 1RM (55kg) (PR)
Deadlift x 1RM (140kg) (PR)

3 rounds
5× clumber
10× pull ups
15× box jumps
30x double unders