Deadlift
On the Minute x 8:
2 Repetitions

Morning: 30 min
30 min walking, including a breath ladder up to 10
105/128

Afternoon: 120 min

1.Jacked gymnastics

A. Ring MU technique
B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
12 7 5

2.Skill: HSW practice for 10 min

1. Conditioning from TTP Engine week 5 Breathing warm up Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
30s @ rest
Rest. 2 minutes between sets of intervals

Row 1.52.4/500 m, 1.51.7/500 m
AB cal: 42, 43
165/182

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

For Time
Buy in: 30 Partner DL @200/140kg

50 Partner wall ball shots @9/6kg
40 Cleans @60/40kg
50 Partner Wall Ball Shots
30 Cleans @70/45kg
50 Partner Wall Ball Shots
20 Cleans @80/50kg
50 Partner Wall Ball Shots
10 Cleans @90/55kg

Buy out : 30 synchronized burpees

Time Cap: 40 minutes

*Teams use only one wall ball and one barbell! One throws the ball the other one catches it and visa versa!

4 Sets - Focus on control of each movement - move slow and deliberately
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
rest 30sec
12 Banded Monster Walks (forward and backward)
rest 30sec
20sec Star Side Plank/side
rest 60sec

*3 Rounds for total time *

Score is your total time minus the breaks

• 80 Double unders
• 5 Ring Muscle-ups
• 3 Bro Complexes 60kg
• 13 Bar Facing Burpees
• 3 Bro Complexes 60kg
• 5 Ring Muscle-ups
• 80 Double unders
• 2 minute break

THE BRO COMPLEX IS:

Each BRO COMPLEX must be done unbroken to count - If not possible, scale down

• 3 Clean and jerk (Touch and go)
• 6 Steps walking front rack lunges (Alternating)

voimistelua:

*kuperkeikka eri variaatioita
*kärrynpyöriä
*yhdenkäden kärrynpyöriä
*renkailla skin the cat
*renkailla pitoja

2x 16' AMRAP w. partner, 3' rest
20 box jump
15/15 dbl DB hang power clean
10 man maker
5 wall walk

Partner Workout

For Time:
800 Meter Run

15-12-9:
Front Squats (115/85)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (115/85)
Pull-ups

800 Meter Run

KILOS 52/38