4 x 5 V.1/120s (6-0-X-0)

1min on 1min off 3rounds each/ Rest 2min between

1. 10 T2B + MR BMU /pull ups
2. 10 pistols + MR DU’s
3. 12 WB + MR hspu
4. DB push Press + MR Hs walk /taps
5. 10 BOB + MR cluster 60/40kg
6. 10 V-ups + MR rmu / pull ups

AMRAP 5:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/42.5kg

Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

Banded Facepull-apart: 100 quality reps.

AMRAP 30:00 with Partner

400 Meter Run / Stairs / Row / Bike
30 Wall Balls @ 20/14
400 Meter Run / Stairs / Row / Bike
30 Power Snatch @42.5/30kg
400 Meter Run / Stairs / Row / Bike
30 Toes to Bar

• Rx+: Heavier Bar + 5-10/person BarMU instead of T2B

8 min bar Mu practice & play time
- take video, sent to minna on what's app
- Can use bands, goal is to refine your "catch" at the top of the bar and save energy.
- Have your hip go trough "pike" after arching in the kip
- Also use pike when coming down from the bar in the next rep.

A) Toes to rings technique
In 5min (you go / I go): max reps toes to rings

B) 5 rounds
30s row
30s rest
30s burpee
30s rest

1A) BUTTERFLY PULL UPS 4x3/ BUTTERFLY KIP4x10
1B) DROP JUMPS 4x5

30 min PK
400m ROW
600m JOG
30s HANG
10 kipS
10 SCAPULAR PUSH UPS
30s PLANK
100 ROPE JUMPS

100 DU's
50/40 Cal Row
30 Wallball (20/14lbs)
100 DU's
30 Wallball (20/14lbs)
50/40 Cal Row
100 DU's

(Time cap: 20min.)

SYLB Workout 1

Complete as many rounds as possible in 10 minutes of

• 10 squats
• 9 dumbbell snatches, right arm
• 10 push-ups
• 9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB