For time

1-2-3-4-5-6-7-8-9-10
Deadlifts @ 102.5/70kg
Handstand push-ups

Target time. < 7:00

REST 4-MINS BEFORE PART B

For time

10-9-8-7-6-5-4-3-2-1
Burpee box jump overs, 24/20″
Chest-to-bar pull-ups

Target time. < 7:00

Pacing. 1) Push for big sets, but with smart breaks on the deadlift and HSPU to ensure you keep getting right back to work each time on part A, 2) Push to a threshold pace you can sustain on the burpee box jump over the whole way while keeping the chest-to-bar pull-ups unbroken as much as possible each round on part B.
Strategy. Part A is an ascending couplet of deadlifts and handstand push-ups. Plan to attack each movement in big, even unbroken sets if your capacity allows; however, be sure to take smart breaks on one or both movements as the reps increase to ensure you can keep your pace and avoid excess rest.
Part B is all about how fast a pace you can hold on your burpee box jump overs while still being able to get right to work on the chest-to-bar pull-ups and maintaining unbroken sets as much as possible. Find a good rhythm on the box and keep getting straight to work each time.

Warm-up

3:00 Echo bike
3:00 SkiErg
+
2 rounds
10 Handstand shoulder taps
10 Scapula pull-ups
10 Banded KB swings
10 Tension swings
5 Kneeling jumps
+
Deadlift
Build to workout weight
+
2 rounds @ increasing pace
6 Deadlifts
6 Handstand push-ups
3 Burpee box jump overs
6 Chest-to-bar pull-ups
0:30 rest between rounds

Kahvakuulaan pehmustetta ja jalkaterän päälle. Istu korkealla penkillä ja tee vuorojaloin.

Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.

Treshold Metcon
EMOM 8
odd : row x 30 sec @20 min pr pace
even : bar mucsle ups x 3-6 reps ( banded bar mu also fine)

EMOM 8
odd : ski x 30 sec @20 min pr pace
even : American KBS x8-12 reps @16/24kg

EMOM 8
odd : air bike x 30sec @20min pr pace
even : Ghd sit ups x 8-12 reps

rest 2 min bwn sets, total time 28 minutes.

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells
16-24 french tricep push down (medium band, stick through it)
16-20 reverse flyes with 1.25-2.5kg plates
rest 1-2 min bwn sets

3-5 rounds for quality:
10 Seated Double DB Press (on the floor, legs straight)
12 DB Rear Delt Flyes
15 DB Skull Crushers
- Rest :30 btw movements
- Rest 1min btw rounds

4 rounds, each for time of

• Row 1,000 meters
• Rest 2 minutes

3 min
Max toistot synkronoitu seinäpallo
Naiset 6+4 kg
Miehet 9+6 kg

TNG squat clean
5x every 2 min
3 @ AHAFA

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch

Every 30 Seconds for 10 mins
1 Block Power Snatch
*No prescribed weight

GHD sit-up

50, 75 or 100 reps*, break to sets as needed

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.