1.) KB swing
2.) Russian twist
3.) Plank hold

• you choose reps/weight.
• work on ~30-45s.

AMRAP 10

10 m HS walk
12 KB front squat 2x32kg/2x24kg/2x16kg
50 Du´s

Rest 3 minutes

AMRAP 10

10 m HS walki
5 Bar MU -> Banded
50 du´s

Build to a Heavy Complex

Max reps TTB x 5, rest 2 minute btw sets.

Ei taktikointia jokaisella sarjalla all out!

• 9 Min EM1/2OM of:
Ogni 1:30 x 6 sets:
BB Power Snatch + Squat Snatch + Overhead Squat
65-75% 1RM
Focus su velocità e tecnica

Front squat 4x4
Kipping pull up 4x10

"1-2-3-2-1
Rope Climb
15-12-9-12-15
Floor Press @ 40/25kg

TC: 15 min."

60 cal row
50 Wall balls
40 Power clean 52,5/35kg
30 box jump overs
20 CTB

In 15 minutes
150 Double-unders->400 Single-unders
*10 Air Squats for each break
Then:
AMRAP
1-2-3-4-5...etc
Pike Pushup
Knees to Elbow

if not able to to DU in 5 sets or less then do SU.

Do manageable sets, using strategy to get as few penalty sets as possible. Go steady on the airsquats, not rushed, and work to be consistent. Stay focused, and make as few mistakes as possible. You’ll have no more than 5 penalty sets, so if you incur 5 penalty sets, after the last one you won’t have any more. We consider this workout Vp(p) or Aerobic power on the Stamina side, but on the second part of the workout, following the double-unders and airsquats, things turn much more to Pp(p) where you’ll move to an ascending ladder of hspu and ghd (or variations). Here, the muscles will be the limiter, and this sort of morphing between systems happens all the time in workouts. You just need to recognize and adjust as needed. Stay focused on doing manageable sets on the pressing movements, because once those go, they’re usually gone. Break them up, and push the sets on the ghd or variations. We have 15 minutes for this, so depending on your ability, you might be in the pressing/ghd portion for a good amount of time. Try not to hit failure on anything, and again, manage that fatigue!

Double-unders
Listen
Use the sound of the double-under to help with timing. As you gain more familiarity, you’ll start to see how much sound and rhythm can help you become confident and consistent with double-unders. Listen to others in class (coaches/members) and listen to the rhythm, and how it’s a double tap, with a brief pause between each. Then work to match your wrist movement to that same rhythm - if done right, you’ll see (or hear) improvements right away.

5 minutes Practice

Pressing
Squeeze Your Butt
You want your body to to be tight, so you can press from a stable platform. Ideally, your whole body would be tight and stable, but squeezing the butt can do a lot of that on it’s own, and it’s simple. This same cue can be used when practicing handstand holds, because it helps stabilize things. Actively flexing the glutes and simultaneously death gripping the bar, , can immediately increase pressing strength.

10 Strict Presses focusing on flexing those glutes

Knees to Elbow
Use your Lats
Activating your lats can give you a better position to get the knees to the elbows. It requires strong engagement, and it’s easy to let it slide and stay loose. If you have trouble getting your knees to touch your elbows, it’s likely a lack of lat activation. As you begin to bring the knees up, pull down against the bar and bring the hips up slightly. This will put you in a better position to hit those elbows on every rep.
5 Active Arch Swings, focused on active lats.

3 Rounds:
700 Meter Run
80 Double Unders
21 Push Presses 50/40kg