Aamu: 60 min

1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 cal

Ilta: 120 min

1.EMOM6: 5 HSPU

2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)
Butterfly Pull-ups (5 x 3-10)

B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest

3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/182

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow