3 - 5 rounds:

8 Shuttle Run
8 Ring Rows
8 DB Seated Press ( each )
8 Sit Ups
8 Light Kettlebell Swing

“The chief is dead”
5 rounds
4min amrap
3 power clean 60/40kg
6 Push ups
9 Air squats
12 DL 60/40kg
1min rest between rounds
Pick up each round where you left off

4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups
*Scale as needed(ab-mats, box, bands)but this should be hard.

A: Drop snatch + 2x snatch balance up to heavy
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

Every 2:00 x4 sets:
1 Clean pull
1 Low Hang squat clean
2 Split jerk

Rest 2min...

EMOM x8:
1 Squat clean & Split jerk
@max 60%

For time

• 250/300-meter row
• 10 deadlifts

♀ 155 lb
♂ 225 lb

RestDay!

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.