5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest

Kulmasoutu käsipainolla 6x12-20 / puoli
Voimapyörä 5-8x8-20
Hauiskääntö tangolla 5x10

65 min
2 min run/1 min walk
9.35 km
126/150
7.05 min/km

90 min
Warm up for 15 min

1.Strict HSPU Strength
A. Box pike HSPU 4 x Max effort
- 8 7 7 6

B. DB Z-press
- 3 x 8 x 10 kg

2.Gymnastics capacity
A. 4 rounds:
3 min on/1 min off:
20 Calorie Row
Remaining time AMRAP
6 Pull ups > 4 pull ups, strict/kipping
8 Push ups
12 Air squats
Reps: 1 rnd + 6 reps, 1 rnd + 5 reps, 1 rnd + 4 reps, 1 rnd + 4 reps

3.Strength accessory
3 sets:
8+8 Three point DB row - 12 kg
12 DB Fly - 4 kg

4.Cool down
12 min easy bike

AMRAP 12 minutes:
1 Down-up
2 Reverse Lunges while holding a 9/5kg weight
2 Down-up
4 Reverse Lunges while holding a 9/5kg weight
3 Down-up
6 Reverse Lunges while holding a 9/5kg weight

+1/+2 after each full round
Go as far as you can in the ladder

30 min
1 min walk/2 min run
HR 127/152
4.25 km
7.05 min/km

45 min
Massage

110 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 20 (singles)

2.Back squat
A. 6 RM

B. 4x4 @ 6 RM

3.Conditioning
3 rounds for consitency:
12 Burpees
10 Deadlifts
8 Hang power cleans
6 Shoulder to overhead
- Rest 2 min between sets, bar @ 40-45 kg > 37.5 kg
- Times: 1.31, 1.32, 1.31

4.Accessory
Not done

130 min
Warm up for 20 min

1.MU
- Drills
- MU 22 x 1

2.Snatch
5x3 @ 42.5-45 kg
- Rest as needed

3.Strength
3 sets:
ME Ring dips - 10 7 6
15 DB Lateral raises - 10 lbs

Small Nurph

2300 m run
100 pull up
2300 m run