For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg
10 Wall-facing handstand push-ups
5 Bar muscle-ups

TIMECAP 20 Target time 16

Pacing. Push a threshold pace, taking smart breaks on each movement to ensure you can keep rest and transition time to a minimum throughout.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.

)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

Alternate A1/A2

A1. Strict dip – 4 x 5-7 @ 2 RIR, rest 2:00 before A2

A2. Pendlay row – 3 to 4 x 8-10 @ 3/2-3/2/1 RIR, rest 2:00 before A1

– The intent is to go heavy on the dips in this training block, make sure to challenge yourself
– If you can get all 7 reps in a set (with at least 2 RIR), go heavier on the next set

3-4rounds: 30s ON / 15sOFF

1) echo
2) up&down
3) shuttle run
4) snowangel

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang clean + 5 front squat
3) machine
4) 5 press + 5 push press + 5 push jerk

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min fast walk/jog/run
10 scap push ups
10 Scap Pull Up
10+10 kb bottom up press
5 seated box jump to 50/60cm (sharp ones)
5 burpee pull ups

Strenght
Build to heavy 1-3 rep set for push press in 12-15 minutes
then

2x3-5 reps @80% of todays heavy 1-3 rep set.
rest 2 min bwn set
then

prep for muscle ups/c2b pull ups for few minutes
and start

Gymnastics
3-4 sets
15/12 calories of easy run
set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
rest 1-2 min bwn sets

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
12/10 calories running
12-15 wall ball shots
Max reps of toes to bars in remaining time

3:00 max-cal row
3:00 max-reps burpees/Up downs
3:00 max-cal C2bike
3:00 rest
3:00 max-cal ski
3:00 max-reps burpees/Up downs
3:00 max-cal Air Bike
- voi tehdä rauhallisen kestävyystreenin tai mennä kovaa, päivän fiiliksen mukaan.

Emom 50
45s ON 15s OFF

1) Kone
2) Burpee + viivahölkkä
3) 10 KK-heilautus 10 Gobletkyykky
4) Boxin ylitys askeltaen
5) Lepo

5 Rounds of

AMRAP 3min:
3 Power Clean 60/42,5kg
6 Push-up
9 Air Squat

Rest 1:00 between rounds.

4x
New every 8th minute

A) 18-20/13-15 Cal Echo Bike
8-10 Single Arm Devils Presses
18-20/13-15 Cal Row
15 KB Swings
15 Wall Balls

B) 18-20/13-15 Cal SkiErg
12-15 Box Jump Overs
18-20/13-15 Cal Row
15 KB Swings
15 Wall Balls

Every 2 mins for 8 mins

15 Lateral Jump Over PVCs

Every 2 mins for 8 mins.
Height : start at around 40cm and increase height towards the end