Back Squat

1 x 5 x 75%
1 x 3 x 85%
4 x 1 x 90 - 105%

Send Off 3:00

3 RFT

1000m Bike
20 Toes to Bar
30 Hang DB Snatch 22,5/15kg ( Single DB )
40 Air Squat
25 m Single DB OH Lunge ( Right )
25 m Single DB OH Lunge ( Left )

( 15 - 25 )

Build to a Heavy Single

5:00 Any Ergo
1:00 Banded Lat Stretch ( Each )
1:00 Banded Pigeon Pose ( Each )
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

18 min For Quality
1-3 bar muscle up / 3-6 chest to bar pull up
12 pike abs
30s sled push
20-30s barbell overhead hold @40/30kg

2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Track or bike

10 x 200m 1:1 rest

swimming practice 20 min

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• try to hit same time every time
• rest equal time to your work time
• mark all 10 efforts times up

Warm Up
5-10 min easy cardio with machines you like
sitten yleisvenyttelyä
then 2 rounds

20 shoulder taps
10 plate GTOH
10 tall kneeling plate halos (5/5)
10 goblet squats

tämän perään tee tarvittavat liikekokeilut ja aloita treeni (eli yks osio kestää joko 8 tai 12 min ja sitä voi vaihdella tekeekö 2 vai 3 kertaa yhden Liikeparin läpi)
OTA AINA OSIOIDEN VÄLISSÄ 1 MIN TAUKO JA HÖRPPÄÄ VETTÄ.
HSPU prep
Pistol Squat to band first, then without it if possible. Focus on quality more on this movement now. SO scale if necessary.
Toes to bar feeling
Rope Climb
HS walk or Wall Walk prep

Gymnastics Skills / Long Metcon
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Kip HSPU, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3 – 6 Toes to bar, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 4 – 8 Pistols, go every 20 to 30-seconds (pistol to band)
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 5 – 10m Handstand walk, go every 20 to 30-seconds /1-2 wall walks

Midbody work
3 sets
6+6 windmill
6+6 weighted cossack squats
30+30m suitcase carrying R/L (15/22.5kg, ja paino irti kropasta kävele mahd suoraan ja seiso suorassa) vastapuolen kylkeen tuntuma.
rest 1 min

Cool down
Pientä yleistä hypähtelyä ja ravisteluja; kyykyssä oleskekelua ja olkapäiden pyöritykset!

Tempaus

Pure Love with 15 Sets of Climbing and some Recovery Run halfway ❤️

5 x AMRAP 3

3 Burpee Pull Ups
6 Box Jump Overs 24"/20"
9 WB 20/14p

Rest 1 min btw amrap.