1a) Sledpush: 5 x 15-30m, AHAP. Rest approx 45s.
- Use a heavy load for all 5 sets.

1b) Crossbody Carry: 5 x 15m/side. Rest approx 45s.

• Superset

For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs 9/6kg

Time Cap: 20 Minutes

4 rounds:
1.) Row (cal)
2.) Ring/Bar Muscle ups
3.) Rest...
4.) Air bike (cal)
5.) Devils press (w/ db's)
6.) Rest...

• go by feel.
• you choose reps/weights.

Optional Accessory
GYMNASTIC CONDITIONING

3 set, rest as needed between:

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3 to 4

8x
New every 2nd minute
7 Burpee over bar
5 Thrusters (AHAP)

AMRAP 15mins
5 Power Snatches (52.5/35kg)
10 Toes to Bar
15 Wall balls 9/6kg
GOAL : 5+ rounds

Rx+: 60/42.5kg
Scaling Options: Touch n Go Deadlifts with a light to moderate weight for power snatch if needed.

Partner workout
15 AMRAP
50/ 40 cal row
50 overhead squat (20/ 15 kg)
50 bar over burpee

Close Grip Floor Press: Build to a 3RM in 7 sets with perfect form.

• Rest 2:00
• Goal: -85-90% of 1RM Floor Press

A) Clean & Jerk

Build up to a heavy C&J 1RM of the day. 3s stop at catch

B) Push press 4 sets of 4 - heavy

C) Squats

Laske 1RM arviosta 90% ja käytä sitä prosenttien laskemiseen ohjelmaa varten. Painot lasketaan etukyykyn arviosta ja samaa painoa käytetään etu- ja takakyykyille.

6 x 2/4 @ 90% (2 etukyykkyä, joiden jälkeen välittömästi 4 takakyykkyä)

OR

Back squats 5 x 4 @ 80%
Front squats 3 x 4 @ 80%

(Taka- ja etukyykkyjen painot lasketaan omista arvioistaan. Takakyykyn painot 90% 1rm takakyykyn arviosta ja etukyykylle sen 1rm arviosta.)

D) Boxihypyt, 10-16 kpl. (2-3 sarjoissa)

4 Rounds:
1 Minute Strict Pull-ups
1 Minute Barbell Reverse Lunges 35/25kg
1 Minute Calorie Row
1 Minute Rest