Eilinen

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(27)
WRK 7:00 Rest 2:00 x3
5 db lunge-sters(left lunge + right lunge + thruster)
10 step ups
5 hand release burpees
10 sit ups

Finisher
50 bicycles
1:00 samson

EMOM 15'
1: 12 DB Snatch @22,5/15kg
2: 7 Burpee T2B
3: 200/150 m Row

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

Lunge Flow video

• 3 Round of:
BB Deadlifts (120/85Kg) 10 reps
Double Unders 50 reps
Then
3 Round of:
Double DB Thrusters (2X22.5/15Kg) 15 reps
Double Unders 50 reps
Then
3 Round of:
Toes to Bar 20 reps
Double Unders 50 reps

• 7 Min AMRAP of:
One-Arm KB Clean & Jerk Dx (24/16Kg) 1 rep
One-Arm KB Clean & Jerk Sx (24/16Kg) 1 rep
Plyo Box Burpees Jump Ups (60/50 cm) 1 rep
One-Arm KB Clean & Jerk Dx 2 reps
One-Arm KB Clean & Jerk Sx 2 reps
Plyo Box Burpees Jump Ups 2 reps
One-Arm KB Clean & Jerk Dx 3 reps
One-Arm KB Clean & Jerk Sx 3 reps
Plyo Box Burpees Jump Ups 3 reps
Etc.

AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7 x 1 min/30 s. @ 1:57 /500 m
- All intervals 1.57/500 m
- Rest 2 min
B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
- 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
- HR 169/188
- Spm 32
Cool down for 10 min

PM: 150 min
Warm up + COS 15 min

1.MU
A. Drills

B. Every 2 min for as long as possible:
2 Ring muscle ups
- 23x2

• Rest 2 min

C. Every minute for as long as possible:
1 Ring muscle up
- 34x1
- Total of 80 MU

2.Clean + Low hang clean
- Heavy 1+1 for the day

3.Floating clean pull on a riser
- 3x5 @ Max of 2)
- 65 kg

4.Ring accessory work
Every minute on the minute for 12 minutes - not done

21/15/9

• one handed thruster w. Kettlebell
• burpees

2 Power clean+2 Front squat+2 Jerk
1 Squat clean+1 Front squat+1Jerk
Back squat 3x3+2x2