Conditioning
5 rounds for reps of:
1 minute of deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
1 minute of air squats

3 rounds each for time of
500m rowing
400m running
rest 5 mins between each rounds

4 rounds for time
20 hip extensions
30 situps

Lämmittely ja mobility

OTM 15:
3x tempausta

Metcon: 6min Amrap
t2b tai jalkojen nosto
OTM 3 Burpee

Loppuvenyttelyt

One partner on each exercise switching each minute. Every minute on the minute. Still strength work

12 rounds (6 per exercise)
Bent BB Row x 8-10 (form over load!!)
Ring Row x 8-10 (as low an incline as possible)

2 warm up sets prior

20 minutes

21-15-9
clean @50/35
front squat @50/35
18-12-6
clean @50/35
front squat @50/35
15-9-3
clean @50/35
front squat @50/35

A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

9-7-5:

-Muscle Up
-Squat Snatch (185lbs)

#Strength
6x1 of:

• BB close-grip bench press

12min EMOM
2-Position Snatch (hang, mid-hang)
Weights should be heavy but comfortable.

Hang power clean – (3 to 4) x 12 @ 45 – 70%1RM