A,
Front Squat 3-10, using heaviest weight per set
Bulgarian Split Squat 20-20, using heaviest weight per set
Hack Squat 1x20, using heaviest weight for the set
Bench Press 3-10, using heaviest weight per set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per set

Bulgarian Split Squats- 2x10 L/10 R

Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

C,
3 rounds for quality of:
100 Single Unders
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Paddles @20/15kg
Farmers Carry, pick load 30m
20 Russian Twists, pick load

Barbell Thriathlon
30-20-10
Thrusters 50/35kg
Power Clean 50/35kg
Deadlift

Pull- up 3x max reps
Kipping Pull- up tekniikkaa

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

1: 5 power snatch
2: 1 round of mod. "cindy"
3: 5 power clean & jerk
4: 1 round of mod. "cindy"
5: rest

Cindy = 3 pull ups + 6 push ups + 9 air squats

E2M for 18 min (3 sets)
1 – Push press x5
2 – SA DB/Kb rows x 8-15
3 – Suitcase Carry x 100 Meters (50 meters each side)
+
5rft
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

3 min max toistot naruhyppy
2 min max toistot varpaat tankoon
1 min max toistot etunojapunnerrus
3 min max toistot burpee
2 min max toistot linkkari
1 min max toistot vauhtipunnerrus käsipainoilla

Tulos toistot yhteensä

4 kierrosta:
10 istuvaa jalkojen nostoa, nosta ja laske hitaasti (ei pitoa ylhäällä)
10 punnerrusta
10 skorpionia (5 per puoli)
10 rinuli selänojennusta (supermies, pidetään rinulin käsivetoliikkeen ajan)

Tulokseen tehtyjen kierrosten määrä ja kommentteihin fiilikset!!!

1) EMOM X 15:
- Min. 1 - 30 seconds Max Wall Balls (competitors do heavy Wall Balls - 20 lbs. for women, 30 lbs. for men)
- Min. 2 - 30 seconds Max KBS to Eye Level @ 53/35
- Min. 3 - 30 seconds Max Cal. Row/Bike/Ski

*Each minute you will perform 30 seconds of work and have 30 seconds of rest before moving to the next station. Strive to maintain a consistent number for each movement throughout the duration of the workout.

For Time:

800 Meter Pack Run (30/20)
15 Squat Snatches (185/135)
400 Meter Pack Run (30/20)
8 Legless Rope Climbs (15′)
400 Meter Pack Run (30/20)
15 Squat Snatches (185/135)
800 Meter Pack Run (30/20)