Bicep 21s: 3 x 21. Rest 90s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Snatch
95x10
100x10
105x10
110x10
115x10

OH dumbbell press
50x25
60x25
70x25

Plank
1:00

Stairs
Level 35
15:00
32 Floors

A: Double Power snatch + double squat snatch 4x3
B: Power clean+ hip power clean+ squat clean 3x3
C: Front squat triple @80-83% of front squat max 4x3

5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

Every 50 seconds x 10
10 wall ball (9/6kg)
Time remaining tyre flip (goal 20 m)

Result is distance for tyre flipped

Set clock to interval (50s work, 10s rest)

Lämmittely:

Pallolla nilkat ja pohkeet
10 m päkiäkävely
10 m jännehyppy
10 m askelcombo

20 x aurinkocobrassa nilkkojen pumppailu
10 x kierto aurinkocobrassa
3 x aurinkocobrat

Yhden jalan hypyt levypainolle, 5 x kaikki suunnat

nilkkojen venytys varpaat levypainoa vasten /pumppailut

3 x
30 sek pito pistoolikyykyn ala-asennossa / jalka, levypaino suorilla käsillä.
30 sek vinovatsalihas pito

3 kierrosta

1min max boxinylitystä
30 sek lepo
1min max burpeeta
30 sek lepo
1min max toistot leuanvetoa

Bench press 3 RM, then 3x3 @ 90%

3 x 3

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs