3RDS

10 Dip (teline tai renkaat ilman kumia)
15 Strict TTB
10 Strict Pull up

For time:

50 TTB
25 Thrusters 60/40kg
50 C2B
25 GTOH 60/40kg
50 Pull ups
25 STOH 60/40kg
50 Pistols
20 Strict HSPU

CONDITIONING

EMOM x15 (5 rounds)

1) 5-8 D-Ball/Sandbag over Box/Yoke etc
2) Run 200m
3) rest

RPE 3 to 4

Set the yoke/box... around your chest height

Optional Accessory
GYMNASTIC STRENGTH

2-4 set, rest as needed

3-8 Russian Dip
RPE 4 to 4+

In teams of 2. 2 rounds for time:
2000 m row
50 ball slam
50 box over jumps
3 min rest
Share the work as needed.

WEIGHTLIFTING

5 set, rest as needed between.

Power Snatch + OHS + Hang Power Snatch + OHS

Find heavy of the day, RPE 4-5

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 5-10 Toes to Rope
2) 20-30sec Banded Lateral Walk
3) 60-90sec Weighted Plank Hold

RPE 3 to 4

Build to Heavy Set of 5

Warm up(8)
100m run then

10 plyo jumps
10 sl deadlift

20 jax
20 pic n grass

10 double climbers
10 knuckle draggers

then 100m run

Mobility(5)
1:00 min hamstring stretch per
1:00 min chest opener

Fittrain (15)
Amrap 15
4 ring row-pull up-challenge up-strict c2b/bmu
8 burpees
12 cal row

Opt(12)
Iso-core
3rds
10 db strict press
10 hammer curls
10 reverse fly
10 leg ext to hip raise

3x1 hang power clean
3x1 deadlift
5x5 hip ext
1600m walk/run

Finisher
30 w-raise
15 cuff iso per
30 v-ups
:60 six inch hold
:30 sh distraction per
1:00 min ham stretch

EMOM10:
2 Snatches (~70%)
REST
EMOM10:
2 Push Jerks (~70%)
REST
EMOM10:
3 Front Squats (~70%)