AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

For time
1000m row
21-15-9
Push press 40/30
Pull ups
Straight into...
100 Du
12m D-ball over shoulder throw 50/35kg
12-9-6
Target burpees
25min time cap

4x6x70%

5 rounds

1km moderate
30s rest
500m mod +
60s rest
500m mod++
90s rest

Parin kanssa

80 KBS
40 box step over with 1 kb
40 Goblet squat
40 Box step over
40 1 hand Clean+FS

16 kg kuula

lantionnosto

3 x 6 AHAP

Deadlift 5 x 5

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Alternating Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side

• empty barbel ** 24kg KB