Practice Ring or Bar Muscle Up for 20min

• If you can do both even when your muscles are sore, then you can do 3-5 reps every 90s. for 15min

Rest & Recover

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

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Scaled & Foundations
Burpees to target instead of burpee pull-up
Thruster: Prioritize technique and confidence over max weight

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6 rounds for time

Row 1000m
10 shoulder press 40/30kg
10 push press 40/30kg
20 high pull 40/30kg

1 kierros=toinen soutaa ja toinen tekee liikkeet!

5x 4

AHAP

Every set should be within 5kg of each other

1) 6 Strict T2B
2) 12 Burpee
3) 40s Wall sit w/ MB 9/6kg
4) 12 Burpee

Find TM in 15min:

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

5 rounds of:
4min Row
1min Tall Snatch w Bar
3min mobility

Find 4RM Front squat, three attempts.

Go every 5 min x3.

back squat

5x4