In pairs

3 Rounds each

P1 - 400m run above mile pace
200m Recovery run

P2 - AMRAP
3 muscle ups
6 HSPU
12 russian swings 24/16

Kipping skills, use 20 minutes for practise. Pick 1-3 movements

-kipping
-kipping t2b
-kipping pull-up
-kipping c2b
-kipping bar MU

3 rds strength accessory for quality:

lat pull down in hollow position 10 reps
TGU 4 reps / side
seated pike leg lifts 20 reps (10/direction)

AMRAP 14:
15 Thrusters (40/30)kg
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Rollback Triceps Extensions: 4 x 12. Rest 60s.

Not fot time
4 sets of :
Wide grip strict pull up
5-8 reps
Ring push up
5-8
- rest 45 sec after each movement

RX+: use vest

Banded Hammer Curls: 4 x 25. Rest 60s.
– top range reps ONLY – don’t go all the way down

4R of 4 x 50:10
DU
Row
run and push against wall
Russian kB-swings 24/16 kg

"EMOM 15'
1: Weighted push-up
2: Tire flip
3: Rope climb
4: Sled push
5: Strict T2B/Knee raise

-45s work, 15s rest"

Power clean 5x2
Floor press 4x8

Penkkipunnerrus 6x3@AHAP

Leuanveto 5x5 (kuminauhat avuksi)

Yhden jalan kyykky 5x6+6 (bulgarian split squat) käsipainot tai kuulat

Vauhditon pituushyppy, esikevennyksellä (tasajalkaa) x 10

Hyppyjen välissä 30 kpl Russian Twist 20/15kg