AM: 60 min
Warm up for 10 min
1.Rowing intervals
A. 2x3000 m @ 2:08-2:10/500 m pace
- Rest 2 min between sets
- Times: 2.07.8, 2.07.6
- HR 174/189
Cool down for 20 min

PM: 140 min
Warm up & COS 20 min

1.HSW
- 16 m

2.Ring Muscle up practice
A. MU
- Drills
- EMOM10: 10 x 1 MU
- E2MOM22: 11 x 2 MU
- MU x 30

B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10

C. Ring support swings
- Accumulate 60 reps in sets of 8-10

3.Shoulder press cluster sets
A. 4x3-2-2 @ 32,5-35 kg
- Rest 15 s between sets, 2-3 min between rounds

4.Supinated Bent over row
- 5 x 8
- 45 45 47.5 47.5 47.5 kg

5.Accessory
A. 3 sets:
12 Supinated single arm pulldown - 10 15 15 kg
10 Straight arm lat pulldown - 10 10 10 kg

A: Snatch pull max. Then 4x4 @75% of snatch pull max
B: Triple squat snatch up to heavy
C: Emom 7’: Double Clean pull + double squat clean

strengthschipper

10 deadlifts (50/60 kg)
10 pull ups
12 clean (40/50kg)
12 pull ups
14 front squats (30/40 kg)
14 push ups
16 split jerks (25/30)
16 burpeeta

For Time :
21.15.09
► HSPU
► Dips
► Push Up

5 rounds for time:
- 400m run
- 30 Box Jumps (24"/20").
- Wall Ball Shots (9/6 kgs).

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

For Time:
4 Rope Climb 4,5mt
then
3 RDS:
10 Thruster 40/25
15 Burpee BJ 60/50
20 KBS 24/16

Run 4x200 m alternating with a partner (2x200 m) each). While the other runs, do jumping jacks.

15 min amrap

15 pull-up
12 burpee
9 T2B

21-15-9

60 kg squat clean
high box jump
push-up
5 sit-up every minute