https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

5x5 pull-ups strict or weighted
5x12 Pendlay row

Open Gym at 8:30-9:30

V-ups 4x15

Neck Shear [1:00 - 2:15]

Total workouts of the week 14 hours, x 7

Metcon: ma, ke, la
Aer: to, pe, 30 + 60 = 90 min
Squat: 1680 kg

Gymnastics:
C2B 65
Pull up -
T2B 70
HSPU 55

MU ma, la 9
BMU ma, ti, pe 42
Bfly ke
HSW ma, ti, ke, pe

6-6-6-6 of:
BB Front Squats
6 @ 9 RPE (-10%) (Load Drop)
70% 1RM 6 reps
75% 1RM 6 reps
75-80% 1RM 6 reps
70% 1RM 6 reps

Total 105min

3 sets of:
Row 200m
10 wall ball
10 box jump
5 pull up

Skillwork: BMU practice for 15 min, 6 sets, best yellow band

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
Result: 21 reps
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
Result: 31 reps, alternating grip

E. 500m row

Arms Strenght

5 Sets for 10 Reps barbell curls

5 Sets for 10 Reps Pushups

5 Sets for 10 Reps French Press

5 Sets for 10 Reps Bench Tricpes

20mins AMRAP

• Box Jumps x 5
• chins x 5
• Prowler pull and push x 2
• t-bar rows x 8