800m run (together)
40 pull-ups
40 sit-ups
400m run (together)
40 DB Snatches (heavy)
40 pistols
40 wallballs
400m run (together)
40 burpees
40 partner push ups
40 box jump over
400m run (together)
40 TTB
40 KB Swings (heavy)
800m Run (together)
Time cap:45

Bar Runner
M/N 35-49
For time:
10-8-6-4-2
Shuttle Runs (10m)
1-2-3-4-5
Bar Muscle Ups
- use same scale you have trough out the past month

Floor Press 5x5

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35%, sn-%, rest 2min

SNATCH
4-6x3@up to 50%, rest 2min

CLEAN
3-5x3@up to 50%, jerk-%, rest 2min

SPLIT JERK *rack, split alternating
4-6x4@up to 50%, jerk-%, rest 2min

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Warm up 10min
1min row (30s easy + 30s moderate)
19 WGS
8 db oh extension
8 box step down
16 one arm ring row

Intervals
5 rounds: 5min on/ 2min off: ygig, split the reps
40 cal row
40 wall ball
40 abmat sit up
40 box jump/ step up
40 ring row
40 OH KB swing
40 Du or 100 su

Front squat
5-5-5-5-5

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

Front Rack Step forward (and back) lunges

4 x 12+12 reps @moderate load

Go every 3:00

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3 rounds:

10 single leg DL's w/ DB
60s heavy KB's front rack hold

*rest as needed between movements

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Running clock:

0:00 - 03:00:
row 500m (GO FAST!)
03:00 - 10:00:
EMOM7:
5-8 burbee over rower

Build in 18 minutes Heavy Set Of 4 ( RIR 0-1 )