• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

5 Rounds:
15 Ring Dips
10 Skin The Cat
5 Rope Climbs

21-15-9
clean @50/35
front squat @50/35
18-12-6
clean @50/35
front squat @50/35
15-9-3
clean @50/35
front squat @50/35

E.M.O.M

00' to 05' ► 25 D.U.
06' to 10' ► 30 D.U.
11' to 15' ► 35 D.U.
16' to 20' ► 40 D.U.

Skills
Ring mu & handstand walk

Strength and Conditioning:
0:00-20:00
”Macho Man”
Emom for as long as possible (max 20 rounds)
3 power cleans
3 front squats
3 push jerks
20:00-25:00
Rest
25:00-40:00
Amrap of
400 m run
2 rounds of ”Cindy”
5 pull ups
10 push ups
15 air squats

Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)

Strength & Accessories

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

2.7 miles up 173 to the first bridge and back.

5.4 Miles Total
Elevation Gain/Loss: 1070

Shoulders and legs.

4x12

40 sets in total!

Istumaannousu

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