Work on butterfly pullup skills for 18min:

• kip (pushing into bar)
• kip into a hipextension and fall down
• 1 pullup and fall through
• 2 pullups (being overtly patient with getting behind)

When you are working on this skill, if something goes wrong, take one step back.

Turun Tuomiopäivä 2019 Laji 7

For time:

20/15 CAL Xebex Bike
(Invite 25/20 cal)
20 DB thruster @22,5/15kg
3 rope climbs
(Invite legless ropeclimb)

Timecap: 5 min

metabolic conditioning
gymnastics
weightlifting

Karjalan Kovin 2018 Laji 5

Aikaraja: 16 minuuttia

75 double under
50 wall ball
30 t2b
5/3 köysi
30 c2b
50 wall ball
75 double under

metabolic conditioning
gymnastics
weightlifting

Run 100m

Run 500m

Run 600m

Run 1000m

Every 3 min for 5 sets
- 1-3 deadlifts

Run 800m

2 sets
6x 1min on/1min off
Rest 10min btw sets

2 sets
5x100m
Recovery walk
Rest 3min btw sets