4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

Focus #1: Warm Up to 65% - 70% of 1RM Bench

Focus #2: 5 Round Superset of the following
Bench press 3 Reps (increase load ea round)
Max Hgt Box Jump Attempt (Increase hgt ea/round)

2 Minute Rest

Metcon: 11 Minute AMRAP

10 T2B (L3 T2B, L2 Knees/Toes to AHAP, L1 Dragon Fly)

15 Wall Balls 24/20 L3 & L2, 14/10 L1

50 Double Unders (50 = L3, 30 = L2, 100 Singles = L1)

Score = 3RM / Max Hgt / Rounds + Reps

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Push press
EMOM x 10
3 reps @ 70% 1 RM

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 60-65% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 65-70% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat 70-75% 1RM

• Team of 3*

0-10':
60 Wall Ball (9\6kg)
AMRAP
5 DB Deadlift (22,5\15kg)
5 Pushups

10'-20':
60 Ground to Overhead (plate 15\10kg)
AMRAP
5 DB Squat Clean (22,5\15kg)
5 Abmat Sit Up

20'-30':
60 Burpees Box Jump Overs (60\50cm)
AMRAP
5 DB Push Press (22,5\15kg)
5 Air Squat

120 min
Warm up 20 min

1.Ring muscle up practice
- MU 5 x 1
- High amplitude ring swings
Accumulate 60 swings in sets of 6-8 - 60
- Parallel blocks alternating bottom of dip swings and support swings
10 x 3+3+3+3 > 1 x 3+3+3+3
- Front swing pull back with transition
Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15
- False grip top of pull up L-swings with transition
Accumulate 15-30 in sets of 3-5 - 15

2.Halting clean deadlift + Squat clean
Build to heavy 2+2 for the day

3.Done on Saturday

3 Rounds
10 sec work and 50 sec rest
a. Sled push (15 - 20 m)
b. Ski ergo
c. Rubberband kettlebell
d. Wallball
e. Shuttle run
f. Pull ups or jumping pull up
g. Thrusters (50 % 1 RM)
h. Burpee
i. T2B or L-hang sit up
j. Push up

Rest 2 minute between rounds

Tuomiopäivä 1

20 1-käden käsipaino thruster
15 boksin ylitys käsipainon kanssa
10 1-käden paholaisen punnerrus
40/30 cal pyörä/hiihto/soutu

Aikaraja 10min

2 x 5 kippi renkailla

3 x tiukka MU avustettuna parin kanssa

2 x 3 hyppy mucle up

3 x max aika pito dipin ala-asennossa

3 x max aika pito rengassoudun yläasennossa

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Strict Ring Dips 7 reps
Walking Lunges 20 reps
Toes to Bar 10 reps