Back squat 8-8-8-8 reps, then max reps @ 90%

A: Snatch pull + squat snatch 5x1+2 @80%

B: Power clean + squat clean up to heavy

C: 5x1+1 Power clean + squat clean @90% of heavy, EMOM

*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)

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 kg

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-

5 rds of
400 mt rower
3-6-9-12-15 power clean (M@60 kg; F@30kg)
Then
8' EMOM
AMRAP Loaded pull ups (M@16kg;F@8kg)
AMRAP Loaded parallel dips (M@20kg;F@10kg)
Then
8' EMOM
AMRAP Barbell Muscle Snatch(M@40kg; F@20kg)
AMRAP Burpees

4 RFT:

30/21 Cal Echo
4-3-2-1 Rope Climb

Tall snatch 4 x 4
OTM 12 min 3 x Snatch balance
4 x 3 Halting snatch deadlift (heavy)

2-3 rouds:

1 min UG hang
10 seated shoulder press, UG grip
10 + 10 side plank + legabduction

Käsilläseisonta- ja kävelyharjoituksia

Hip thrust 4x12 reps