• 5 Min AMRAP of:
Bar Muscle Ups

Emom 5
Clean pull + hang squat clean + split jerk @50-60%
rest 2 min
Emom 5
2 squat cleans + split jerk @60-70%
rest 2 min
Emom 5
1 clean and jerk @70-90%

Penkki 3x3x75-85%
Slingshot penkki max1
Slingshot penkki, kapea ote 4x6-8
FacePull 100 toistoa

4x10 Push Jerk

WOD:
10-9-8-7-6-5-4-3-2-1
- Burpees
- Sit Ups

Post:
100 Double Unders

3 rounds for time:

• 12 left-hand Turkish get-ups
• 12 right-hand Turkish get-ups
• 3 legless rope climbs, 15-ft. rope

Men 50-lb. dumbbell
Women 35-lb. dumbbell

Ladder Up 13'
2-4-6-8……ect

Snatch
Ring dips

60/40

Every 3mins do 5 Front squats

-haastava paino

Morning: 30 min walking
Including a breath ladder up to 9 for 10 min
110/136

Afternoon: 120 min

1. Jacked gymnastics Ring Muscle-up Technique Complete:
2. 2 x 5 small swings with a t-shirt or something light between your feet
3. 2 x 5 full ring swings (still with a t-shirt)
4. 3 x (2 swings + 1 hips to rings)
5. 3 x 2 inverted kip to bottom of dip

6. ring muscle up 8 x 1

7. Conditioning
   Breathing warm up
   Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ rest
Rest. 2 minutes between sets of intervals

Rower: 1.58.4, 1.58.0 / 500 m pace
AB: 53 cal 53 cal

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

• 5 Round not for time of:
Double KB Front Squats 10 reps unbroken
Double KB Push Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 6/5 reps

Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box