Every 9min x3 rounds
500m run
6-10 deadlift @100/70kg
2-5 wall walks

Päivä 3

A.1) Muscle clean + front squat to jerk
3×3+3

B.1) Front squat
2×6 building weight

C.1) Front squat
2×8 @64%

D.1) Stepping jerk balance
4×3

F.1) Front squat +jerk
5×2+1 @65%(of CJ)

G.1) Push press
2×8 @64% (of push press)

4×
H.1) Back extension ×20
H.2) knees to elbows ×10

Warm Up

2 rounds
1 min row or ski
1 min bike or run
12-16 bicycle crunch
12-16 walking lunges
25+25m suitcase carrying

Metcon
Emom 28-32
1) row or ski x 30 sec (fast)
2) V-ups x 12-16
3) air bike or run x 30 sec (fast)
4) weighted box step overs x 6-8 reps with 2x10-15/17.5-22.5kg's

Accessory Work
3-4x50m farmers walking, add weight.
3-4x20-40sec hanging from pull up bar
rest as needed
voit myös tehdä vuorotellen liikkeitä.

3 x 8 rep
4 sec down, 4 sec up , no pause!
No over 60% max

PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 20 MINUTES
1000/800m Row
80 Wall Balls @ 20/14
60 Wall Ball Step-Ups @61/51cm (hold ball however)
30 Ring or Bar Muscle-Ups or 30 Ring Rows AND 30 Push-Ups

• Split as needed

SKILL 8:00
A) Practice Strict Chest to Bar Chin-Ups + Strict Dips. Use partner (chin-up) or band (dips) as needed.
or
B) Practice / Warm-up your ring or bar muscle-ups for today's conditioning

3-4 rounds for quality:
10 Standing Barbell Curls
15 Turkish Plate Sit-ups
10 Incline DB Bench Presses
10 Strict Hanging Leg Raises
10 Seated DB Hammer Curls
15 Russian Twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
-Rest 2-3 minutes b/t rounds

6x 2min intervals, 2min rest between
4 squat cleans @65/40kg
11/8cal bike
Rounds 1,3,5: max burpee over bar
Rounds 2,4,6: max hand release push ups

6 sets for quality:
10 Strict Pull-ups
10 Barbell Bent Over Rows, choose weight
- Rest 2-3min btw sets
- Go for unbroken set of Pull-ups. If you can't do 10 reps unbroken, go straight back up and finish the set with Chin-ups and then straight into barbell.
- Post kgs for Bent Over Row

4 sets of 3 Muscle Cleans + 3 High Hang Power Cleans
- Start @60% of 1RM Muscle Clean
- This is ment to be LIGHTNING FAST!!
- Rest 2min