1) EMOM X 10 minutes:

• Even Minutes - 4-8 Burpee Pull-Ups (Competitors - 1-5 Ring Muscle-Ups)
• Odd Minutes - 3 TnG Squat Snatches @ 95/65 lbs.

... REST 3 MINUTES...

2) EMOM X 10 minutes:

• Even Minutes - 6-12 Pull-Ups
• Odd Minutes - 10 Overhead Squats @ 95/65

... REST 3 MINUTES...

3) 10 Minute AMRAP:

• 5 Power Snatches @ 95/65 lbs.
• 30 Double Unders/60 Single Unders
• 10 Wall Balls

*IMPORTANT - Scale the weight accordingly if you do not feel comfortable and proficient with the Snatches and Overhead Squats. We want to develop and ingrain proper movement patterns with lighter weights before using heavier weights with these movements.

Sumo deadlift highpull

5-5-5-3-3-3

With Partner, I go You go, for time, 50 rounds:

1 Power Clean
2 Reverse Lunge
1 Thruster
4 Bar Over Burbee

Weight 60/40kg

Conditioning
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 50/35

Strength Conditioning
E3MOMx3 Bench Pressx10

pull up/t2b/muscle up...practise technique...

if you can do the movements well, do 3 rounds of 8-12 reps of pull up/c2b, t2b and hspu... (no time)

weighted pull up 4x4x50%

Ahvenistolla

2 km juoksu
150 m uinti
2 km juoksu

Aikaa vastaan:

50-40-30-20-10

• swingi (ven.)(N 24kg / M 32kg)
• istumaannousu
• tuplanaruhyppy

200-400m Run
6-12 HSPU
6-12 C2B