Deadlift on a plate 3x15 reps

5 Rounds For Time:
3 Rounds of "Strict Cindy"
1 Round of "DT" 70/50kg

1 Round of Cindy is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats, 1 round of DT is 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks.

*Score = Time it takes to complete the workout

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 ski erg
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

Gymnastic Strenght Static holds
2-3 sets
:20-30 Ring Support Hold (feet together, front of you)
5 Strict Toes to bar as controlled as possible (feet together, front of you)
:20-30 RIng Dip Hold (feet together, front of you) HIGH RINGS! HYPPÄÄ BOXILTA
KORKEILLE RENKAILLE PITOON MOLEMMISSA VOIMISTELU RENGAS LIIKKEISSÄ ?
rest 20-30 sec bwn hold and 2-3 min after full round

Gymnastic Strenght
HSPU/PULL UP Progression
Emom 12
1) Strict HSPU x 6-8 reps
2) Hardened Ring Row 6-8 reps
3) Kipping HSPU x 6-8 reps
4) Kipping / Butterfly Pull ups x 6-8 reps

Prep for strenght 1-2 times with db/kb
7+7 suitcase deadlifts
7+7 lateral box step ups
7+7 db row
then start prep for deadlift and step ups

Strenght
3 sets
4-6 deadlifts @70-80% of 1rm (1-2RIR)
rest 1 min
8-10 front rack weighted step up alt leg @moderate weight (eli 4 tai 5 askelta per jalka)
rest 2-3 min

Metcon
7 min amrap
7 burpees
7 wall ball shots
14 db snatch @12.5-15/17.5-22.5kg
rest 1 min
4 min amrap
jatka siitä mihin jäit.

tavoite on saada ekassa 7 min aikaikkunassa 4-5 kierrosta ja kokonaisuudessaan 7-8.

Cool down
3-5 min light bike / walk
1-2 min banded front rack strech (each side)
1+1 min side/lat strech with band
1-2 min prayer pose strech

On The minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1 : 200m Run
Minute 2 : No Jump Legless Rope Climbs
Minute 3 : 200m Run
Minute 4 : 6 - 12 Strict Deficit HSPU
Minute 5 : Rest

With partner, you go I go. Divide reps anyhow.
20 push up
30 wall ball (9/6)
40 kbs (24/16)

Warm-up

200m Easy Swim

Main Swim:

5 x 250m Swim

Rest 3:00 Between

Cool Down

150m Easy Swim

Split Jerk Single x9-12
Add loading by feel. Heaviest
set no more than RPE 4 (2-4
reps in the tank). This is not all
out. Lift every 90-120sec. Bar
from the rack or blocks.

Push Press into Split Jerk 3x5
@40-50%
Rest as needed between.
RPE 2-3
Target: fast elbows, full
extension of the hips

3 rounds for quality:
12 L/12 R Dual DB Reverse Lunges, pick load
10 L/10 R Dual DB Single Leg RDL, pick load
- Rest 2 mins

2 Rounds:
12 Cal airbike
9 C2B
6 Strict HSPU

Rest 2min

2 Rounds:
12 Cal airbike
9 C2B
6 Strict HSPU

Target: Aim for same time on
both sets. Go hard, very heavy
breathing.
RPE 4-5

Tailoring:
C2b → pull ups
Strict hspu → kipping hspu →
feet on box hspu