Kipping pull-ups/ Butterfly pull-ups

A) SKILL- 20 mins to practice:
Kipping pull up
- box assisted (kahdella tai yhdellä jalalla)
- välikipillä
- banded

OR

butterfly pull ups
- box as
- välikipillä
- baby butterfly
- c2b

B) STRENGHT- 3 Rounds of:

10-30sec pull up hold (at top)
rest 45s
5 negative pull ups
rest 60s

E4MOM 3
250m Row
6 Burpee box jump overs
10 Deadlifts 30kg

Result is average time taken to complete a round

3x3@70%, bs-%, rest btw sets 3min

2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1×[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, (1-2x1x[1+1]@80%), sn-%, rest btw sets 2min

400m Jog
500m Row
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half kneeling press
10 Pike T-extensions
+
Build to workout weight for Hang power clean
* prep the other movements between sets
+
2-3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
2 Hang power clean @ workout weight
4 Handstand push up
12/8 (cal) Row
8 Wall balls
4 Toes to bar

2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, 2-3x2x[1+1]@85%, rest btw sets 2min

50 air squat
40 abmat sit ups
30 deadlifts 45kg
20 push ups
10 lapaleukoja

1) 17 cal row
2) 40 m sled push / 60 m farmer’s carry
3) rest

Switch between 2a/2b each round

Q7AV

2-3sets:

30m D-ball carry
20 GHD hip extension
10 Db bench press

2-3x3@barbell, 2x2@50%, 2@60%,
2x2@70%,
2@80%,
1@80%,
2@85%,
1@85%,
2x2@90%,
1@up to the maximum of the day,
then do 2@90% of that max, jerk-%, rest btw sets 2min