💪🏋‍♂️🏋‍♀️🏋💪

Upper-back Triset
3 x 10 each position.

Every :90 x 4 rounds (6min):
5 Devil Presses 2x15/10kg
7 Pull-ups
9 Box Jump Overs 60/50cm

Rest 3:00
Repeat

Practice Double Unders for 10 minutes

Then

Practice Kipping for 10 minutes
- Kip Swing
- Kipping Pull-up, Kipping C2B, T2B, BMU

EMOM 20
odd : Row 175/200m
even : 6-8 double db thrusters @12.5-15/20-22,5kg's

Keep Row Mod/fast pace all time, but not all out to hit those thrusters unbroken sets.
total meters 1750/2000m and 60-80 double db thrusters, this will add up!

Metcon
For Time:
30 GHD Sit Ups / V-ups
40 Shoulder to Overhead (42.5/30kg)
30 GHD Sit Ups / V-ups
40 Push Ups
30 GHD Sit Ups / V-ups
rest 5 minutes
40 shoulder to Overhead (42.5/30kg)
30 GHD Sit Ups / V-ups
40 Push Ups

Second metcon for the day, before deload is midline madness, stamina and also pressing endurance/shoulder burn after thrusters.
Be smart with barbell and push ups, you might go for 4-6 sets with barbell and push ups even more.

Aerobic conditioning
6 rounds (1min work / 10s rest)
1. Shuttle run
2. 10 hollow rock + 10 arch rock
3. KB front rack walk
4. Reverse lunges
5. Wall walk

90 minutes, basic condition

Cal 20-22-24-26-28-30-32-34-36....
Echo Bike
Ski
Row
(Wodilla soudetaan)

Weightlifting&Strenght
Push Jerk+ Jerk
- (2+2) x 3 @ 75-80% 1RM Jerk
- (2+1) x 2 sets @ 85-90% 1RM Jerk.
* Rest 60-90 secs between sets

Clean Deadlift to Mid Thigh, pause for 2 sec + Clean + Jerk:
- (1+1+1+1) x 2 sets @75-80% of 1rm
- (1+1+1) x 3 sets. @85-95% of 1rm.
Rest 2 minutes between sets

Touch n go power cleans
10-8-6-4-2 reps, starting light, go by feel
* Rest 2 minutes between sets

Clean Pull:
- 4x4 @ 100% 1RM Clean
- rest 60-90 seconds between sets -

Accumulate 5min of:
Sandbag Bearhug Carry 60/40kg