2 rounds, each round for time:
15 Box Jump Overs 60/50cm
15 T2B
15 WB 13/9kg
15 T2B
15 Box Jump Overs 60/50cm
15 T2B
15 WB 13/9kg
- Rest 1:1 btw rounds.

Warm Up
Speed ladder drills for 5 minutes
eli erilaisia askelluksia tikapuut lattiassa, tee jotain simppeliä mikä herättää nopeus/koordinaatio aisteja.
then
Mobility for squat/front and Overhead position 8-10 minutes
then
barbell warm up
3 clean high pull + 3 muscle clean + 3 hang power clean +3 front squat + 3 push press and 1 split jerk with pause
repeat total 3 times
then start to make up on weights

Weightlifting
7-8 sets of :
1 Clean + 3 Front squat + 1 Jerk
Start counting your working sets @ 65%1RM CnJ and build up on each set if moving well, do small jumps to get quality lifts!
Go every 2-2.5 min for new set.

Gymnastic Strenght
Midbody strenght / skill
2-3 rounds Straight arm strength focus ( I DID FOR QUALITY/PRACTISE)
1)2- 3 negative tuck front levers from tuck inverted hang (5 to 8-second lower down)
2) 3-5 straight arm tuck front lever pulls
3) 3-5 Russian leg lifts (or strict T2B)
4) 15-30 sec Inverted hang hold variation (see options below)
(Try to keep rest to a minimum b/t exercises)
Rest 2min bwn rounds

Inverted Hang Options
Straight legs
Bent legs

Accessory Work
4 rounds
1 legless + 1 rope climb
:45-60 side plank hold R/L
30m sandbag carrying on bear hug hold @45/70kg
rest 1-2 min bwn rounds

Cool down
3-5 min light bike
:30 quad strech each side
:30 nivusten venytys
:30 vatsalihasten venytys

A. In five minutes complete:
800 m run or 65/50 cal row

B. 5 min amrap
30 double unders
12 KB snatches
6 burpee pull ups

Rest 90 s between intervals.
Alternate A and B for a total of 6 intervals.

8 total sets (4 each alternating A&B)

A:
Every 4 mins x 4 sets
5/5 alt. Goblet Reverse lunge + box step up @20/12kg
50 double under / 1 min amrap DU or SU
5/5 Kb snatch @20/12kg

B:
Every 4 mins x 4 sets
10/10 renegade row @2x22,5/15kg
10 push up on dumbbells
10 dumbell Deadlift
10 hopp over dumbbells

MAYFLY DOUBLE TROUBLE 2022

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

A,
For time:
Run, 800 m
30 Double Dumbbell Ground-to-Overheads, 15/10kg
15 Toes-to-bars
Run, 800 m
30 Dumbbell Burpees
15 Toes-to-bars
Run, 800 m
30 Renegade Rows
15 Toes-to-bars

Goal: sub 27 mins

B,
For quality:
50 Banded Curls
50 Banded Tricep Extensions
100 Banded Leg Curls
100 Banded Leg Extensions

4 rounds of
15 Banded GHD hip ext.
(black band on the pole under the cushions)
10 wall balls 12/9
ME HS walk, can break only one time. If can't do min 6 m at a time then go for 1 minute for attempts

Bench press 2x2, 4x5

Hip thrust 4x3