Warm Up
4x45s on / 15s off
Ski erg
then we do 2-3 sets of
:20-30 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold + 10-15s ring dip hold
3 inch worm with push up

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Strenght
4-6 rounds
20-40 double unders
8-12 Weighted Push Ups / Push Ups
8-12 front racked lunge walking steps @12.5-15 / 20-22.5kg's
8-12 kipping&butterfly pull ups
rest 1-2 min bwn rounds

Midbody work
Tabata of weighted russian twists @5/10kg plate (feet on the ground)

Cool down
2-3 min light cardio
1+1 min banded lat strech
1+1 min wall pec strech
1-2 min deep squat hold move weight ankle to ankle every 10s

Bench Press 1 RM ( prosentit päivän tavoitteesta )

1 x 5 x 60%
1 x 5 x 70%
1 x 3 x 80%
1 x 2 x 85%
1 x 1 x 90%
1 x 1 x 95%
3 x 1 x RM

Skill Practice

HS Walk + HSPU

15 min

10 Minutes of pulling Skill Practice

• RMU
• Strict RMU
• BMU
• Strict BMU
• Butterfly CTB

Accessory Session
Part 1
3 rounds
40s easy / 20s moderate / 10s fast Run
6+6 weighted front rack bulgarian split squat
6+6 single arm kb arnold press (penkillä istuen)
24 abmat sit ups

Part 2
3 rounds
40s easy / 20s moderate / 10s fast Run
6+6 weighted single leg Hip bridge
6+6 single arm kb row
12 shoulder taps + 24 mountain climbers

Part 3
3 rounds
40s easy / 20s moderate / 10s fast Run
6+6 weighted cossack squats
6+6 windmill
6 jefferson curls

rest as needed bwn movements and sets.

Every 1 min for 30 min alternating between:

1) 10 c2b pull ups
2) 12 wall balls 9/6
3) 15 RKBS 32/24kg
4) 15 toes to bar
5) rest

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Scaling:
C2B, to pull ups, pick a hard movement you can sustain 5 reps throug out the emom
T2B, RX movement over reps, rather do 3 rx that 15 scaled
keep same reps trough out the emom

3-4 rounds:
15 V-ups
15 Superman Rocks
30sec Rest btw rounds

2min Rest

3-4 rounds:
15 Hollow Rocks
15 Back Ext.
30sec Rest btw rounds

Barbell Side bend
3 x 6-8 each. Rest 60s.
- Keep hips fully extended in the frontal plane
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

500m row
then 3 rnds
10 seated face pulls
5 1 arm ring row
4 diamond push ups

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Monster set
3 sets

7 vahtila vääntö
4 banded ring MU turn over
8 weighted ring dips
- turn over, high enough that in the start position arms traight
-set up ring dips so that your legs can be straight
- dips has to start from extreme depth and end into a perfect lock out thumbs turning out
- rest as needed

For time:
10 HSPU
5 Rope Climbs 4m
250m Skillmill Run
8 HSPU
4 Rope Climbs
250m Skillmill Run
6 HSPU
3 Rope Climbs
250m Skillmill Run
4 HSPU
2 Rope Climbs
250m Skillmill Run
2 HSPU
1 Rope Climb
250m Skillmill Run

Scaled:
15-12-9-6-3 Pull-ups / 5-4-3-2-1 Lay-to-Stand Rope Climbs
HSPU from the box