Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Jog/Run
2) SkiErg
3) BikeErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Scapular pull-ups
8 Handstand shrugs
8 Hollow rocks
8 Tall kneeling halos
8 V-ups
8 KB Sots presses
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for deadlift
* Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
+
@ workout weight
200m Run
6 Toes-to-bars
6 Handstand push-ups
6 Chest-to-bar pull-ups
250m SkiErg
4 Deadlifts
8 Box jump overs
500m Bike erg

Skill + Strength

EMOM 10:

1: 2 Legless RC (tai 1+1 jos legless tökkii)
2: 10 DB Bench Press @2x40-45lbs

-rest 5-

EMOM 10:

1: 20m HSW (1x piruette @10m & 15m)
2: 10 DB Push Press (2x45-50lbs)

Parijumppaa

6x2min on/2min Off Alternating A&B

A:
- 10 Sync Lateral Bar Over Burpee
- 10 FS @55kg
+ Amrap: Sync bMU

B:
- 50 DU (both)
- 8 Sync Heavy DB Snatch @50lbs
+Amrap: k. Hspu

(yks tekee ja toinen on hsw holdissa seinää vasten. Voitte olla vierekkäin ja vaihtaa työskentelevää atleettia lennosta millon vaan)

Accessories

A) 4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10/10 1-arm banded pull apart

B) 4 Rounds For Quality:

• 10/10 DB Bicep Curl
• 20-30 Banded Tricep Ext.

6 rounds for reps
3min ON, 1min OFF

Row
Ski
1. DU / DU practice 2. Box jumps

• eli siis kaikkia kolmea liikettä tehdään minuutti
• minuutit 1,3,5 tuplia, minuutit 2,4,6 boxihyppyjä
• lyhyt lepo, joten valitse sellainen tahti jota pystyt ylläpitämään

For time

5-4-3-2-1
7.62m Handstand walks
Rope climbs

Movement options.
Reduced rep scheme → 4-3-2-1 or 3-2-1
Handstand walk → Seal walks
Rope climb → Rope climb pull-up from floor

9' AMRAP
12 alt. DB snatch @22.5/15kg
9 box jump
6 ttb

dead bug w. SMR hold 3x8/8

hip airplane 3x5/5

deadlift 3x3 @rpe 8

Front Squat or Back Squat
5 x 3

Goal To Keep Same Weight All Sets

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

Deficit deadlift 1RM