Total 90min

BMU practice for 20min, 7 sets
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
> Vaihdettu tempaus samoille jaloille, tempaus
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Push Press: 4 x 5. Rest 2:00

• Work up to 80% for a set of 5.

AMRAP 12 minutes
KB swing- reps (rx 32/24kg)
Single KB thruster- 5reps/side (rx 24/16kg)
DU/SU- 30/60-reps

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

• 75 reps for time of:
C2B Pull Ups

AMRAP

3 x
1 min max reps toes to bar
30 sec rest
1 min max rep pull ups
30 sec rest
1 min max DU (try)
30 sec rest

For Time. TC 4 min:
12-9-6-3
Power Clean, 43/30kg
Bar-facing Burpee

Joka alkava min

5 kierrosta EMOM

*1 köysikiipeily / 1 ilman jalkoja
*12 m DB askelkyykky (AHAP)
*12 wallball 8/10lbs

Rinnalleveto riipusta tekniikka

5 x 3

Run/Bike