30 mins EMOM
1 5 Strict hspu
2 5 Strict pullups
3 5 Ring dips
4 5 Ring pulls

5RFQ
10 DB Split Squats (ea)
3 Max Height Box Jumps
15 Straight Leg Deadlift (BB only)
3 Max Broad Jumps

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150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 10 min
- 20 m.

B. EMOM6:
1) 6 bfly pu
2) 6 kip. hspu

2.WL
A. Power snatch
Touch n go 5 RM - 5 kg
25 30 32.5 35 37.5 kg

B. Every 20 s. for 10 minutes:
Power snatch @ 5 RM weight
37.5 kg

3.Strength
A. Back squat 5 x 2
- Build to challenging weight. RiR 2-3

4.Conditioning
A. BMU pratice - 4 x 3

B. 4 Rounds for Time:
8 DB box step overs - 35 lbs
6 Bar muscle ups
30 m sled push @ medium weight - 40 kg
Tavoiteaika: 12-13 min
Time: 13.03
HR 171/184

Alkulämmittely ja mobility

Kuppi ja kaaripitoa

Harjoitellaan pistoolilyykkyä

Otm 12
Ks-pito
L-sit
Pistoolilyykyt

Loppuvenyttelyt

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
Every Minute on the Minute x 18 (9e):
1) Ring Muscle-Ups
2) Rest

After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 8 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds.

Fitness
Every Minute on the Minute x 18 (6e):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower

Post work to comments.

Se avete a disposizione il Prowler:
• 6 sets of:
Prowler Pushing 65-70% Heavy 30 m
Use 65-70% of load (Heavy) used last week.
Rest as need each sets

Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

For time
200m farmer walk
30 TTB
40 DEADLIFT 60/40
50 CAL ROW
40 KB SWING
30 CHEST TO BAR PULLUPS
20 HAND STAND PUSH UPS
10 CLEAN AND JERK 60 KG
200 m farmer walk

15-25 GHD sit up
10-20 Hollow rock
Rest 60-90s.