Three sets for quality:
Strict HSPU x 6-8
45 s rest
banded pull up x 10-12
45 s rest
v-up x 12-15
45 s rest

For 12 minutes (low weight):
10 scapular pull ups
10 kip swings
10 box step ups
5 single arm DB deadlifts (per arm)
5 single arm DB hang snatches (per arm)

4 Rounds, each for time

800m Run
40/32 (cal) Echo bike
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Pace. You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
This movement combo will push your HR high just in time for those bar muscle-ups. Take a little break before jumping up and don’t hesitate to break them into sets as needed (don’t risk flying off the bar). IF it’d take you more than 3 sets to finish the bMU, look at the movement options to keep the intent of the session.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.

"Kelly"

5 Rounds For Time

400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

TC 47

A: Triple jump x8
B: Push ups 5xMax
C: Double KB clean & press 3x3
D: SA KB rows 2set
E: Kb skull cruschers 1xMax
F: For time:
50-40-30-20-10 Rkb swing

LÄMMITTELY
Liikkuen lämmittely + tasapaino
Lantion liikkuvuus

TIIMITREENI
4000m laite - saa käyttää kahta laitetta samaan aikaan (hiihto tai soutu)
100 wall ball parin kanssa
100 pallon kanssa istumaan nousu parin kanssa
100 synkronoitu kyykky

Timecap 30min

Rest day - what did you do?

6 x AMRAP3 (Alt. A & B)
3min rest between amraps

RX:
A) 400m run + remaining time max reps T2B

B) 28/20 cal row + remaining time burpee over rower

Scaled:
A) 300m run + remaining time max reps ring T2B
B) 24/16 cal row + remaining time burpee over rower

RPE 4-4.5

Huom! Juoksun ja soudun jälkeen täytyy jäädä vähintään 60s aikaa remaining time liikkeisiin. Tavoite tehdä kierrokset nousevalla scorella.

1000 m row
50 squats
50 benchpress
750 m row
35 squats
35 benchpress
750 m row
20 squats
20 benchpress
1000 m row

20 round
20/16cal row
5 pull ups
10 push ups
15 air squat