AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Muscle up
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

3RFQ
4 Minutes 7 Second Stroke Drill
2 Minutes steady Row

3x supersets:
-4 x shoulder press (heavy)
-6 x weighted(if possible) chin-ups
*rest 2min between supersets

Perform as many thrusters as possible in the following complex

5 Rounds of 3 minutes amraps with a 3 minute break between rounds

• 20 cal assault bike
• 10 bar facing burpees
• AMRAP thrusters 40kg

Score is the total amount of thrusters performed in all 5 rounds

Lepoa

• 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps
Row 500 m

2-2-2-2-2-2 of:
BB Clean & Jerk from Blocks
Riscaldati progressivamente e poi in 3 sets sali sino ad un doppia pesante ma ripetibile per altri 3
sets.

2) 12 min AMRAP 1min ON/ 1min OFF
1. HS
2. Bar MU
3. pistol squats alternating
4. DUs
5. HBH
6. Floor press 60kg/50kg

Maximitoistomäärä:

Sotilaspenkkipunnerrus (jalat ilmassa penkkitason yläpuolella)
-miehet 65 kg / naiset 35 kg

Merkkaa toistomäärä joka menee putkeen keskeytymättä