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

5 Rounds
90s AMRAP
8 power snatch @42,5/30
10 bar facing burpee
90s REST

Voima:
OTM 10min
Odd: Lunge
Even:Pike Push

Metcon:
2 x AMRAP 7min (rest 2 min between sets)
Wall Ball - 6reps
Box jump - 6reps
Ring row - 6reps
Sit up - 6reps

Burpee - 6reps
Kb press - 6+6reps
Gobblet Squat - 6reps
Hang - max reps

EMOM 15' OF:
1) 12/10 CAL ROW OR 10/7 CAL BIKE
2) 4 MAN MAKER 2× 22.5/15 15/10
3) 12/10 BOX JUMP OVER

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5x5
Behind the neck snatch grip press

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

To prepare for or recover from ACFT conduct: 800 meter run, then
3 rounds: 20 air squats, 10 sit ups, 5 push ups.

Log results in notes.

Back squat 2x5, 3x2
HSPU 5x5

For time, With partner
Row 5000m
40 Devils Press 2x22,5kg/2x15kg
40 Step over box 2x22,5kg/2x15kg
40 Hang Dumbell snatch 2x22,5/2x15kg
Split as desired. YGIG