Basic Conditioning with Gymnastics 70 minutes:

7 Min Echo Bike
4 Weighted Pull ups
12 Pull ups (anyhow)

7 Min Row
4 Weighted Dip
10m HS walk

7 Min Bike Ergo
3-5 Rmu
20 V-Ups

9x
2min ON/2min OFF

A) SkiErg
B) Bike
C) Row

10 Deadlift (65-70%)
10 Strict Ring dip
Max reps: Ring row
Rest 2min...

• Super sets. No rest btw movements.

12 min
Min 0-5 2 reps
Min 6-11 1 rep

Every 60s

Snatch pull
Hang power snatch
Hang snatch

Every 90 s
Hang power snatch
Snatch
OHS with pause at bottom

Every 2min
1-3 Snatch

6x 7min ON/ 1min OFF
(Vuorotellen)

1) Kone

2) Amrappina laadukkaasti
20 boxin ylitys
10 lapavetoa roikkuen
10 boxilta dippi
10 boxilta lantion ojennus

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

70 minutes, basic Conditioning Ergos

16-20-24-28-32-36-40..... Calories

Bike
30 Sit Ups
Row
30 Bicycle Abs
Echo
15 Stiff legged DL KB/DB

AMRAP 12 min:

1 Rope Climb
10 Burpees
15/15m Single Arm OH KB Carry

-Rx+:Legless Rope Climbs
Goal: 4+rounds

EMOM 5 mins
3 power clean

1 min rest
EMOM 5 mins
3 squat cleans
1 mins rest
EMOM 5 mins
1 mins rest
3 Front squat from floor

ADD WEIGHT AFTER EACH EMOM