• Complete 5:00 of "cooldown work" ie. bike, run or rower

Then

• Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.

4 RFT of:
30 Box-Step-ups w/KB, 24/16, 24/20″
20 KBS, 24/16
10 C2B Pull-Ups
TC: 20

5 x ME L-Sit hold on rope
1 minute hs walk
rest as needed btw round

Back Squat

Morning: 30 min walking, including a 10 min breath ladder up to 9
106/128

Evening: 120 min

1.Jacked gymnastics, ring muscle up
Complete:
- 3 x 5 small swings with a t-shirt
- 3 x 5 full ring swings
- 3 x (2 swings + 1 hips to rings)
- 2 x 3 turn w/band
- 4 x 1 ring muscle ups > technique was good, these felt great! :)

2.Weightlifting from TTP Engine week 3
A. Snatch – 12 to 15 x 1 @ 65+%, go every 45-60s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
25 27.5 30 30 30 32.5
35 35 37.5 37.5 40 40

3.Strength
A1. Front squat
A2. Alternating reverse lunges 10/s.
25 30 30 lbs

B. 2 sets of:
B1. Quads machine
2*12*25 kg
B2. Hamstring machine
2*10*7.5 kg

4.5 min AB + mob.

120 min

1.Skill: HSW practice for 20 min

2.Butterfly Technique E2
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
+ singles attempts

3.Conditioning from TTP Engine week 3
A. Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

B. Main set
A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ active recovery (easy pedal/row/ski)
Rest. 2 minutes between sets of intervals

Total cal: 54, 54
Total m row: 893, 892; 1.57.5, 1.57.7
170/185

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Walking for 50 min
112/142

Aamulla lihashuolto JH 60 min.

135 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 15 min

2.SPP (skill/conditioning)
A. EMOM for 25 min, 5 rounds
1) 2 BMU
2) 8 pistols
3) 8 T2B
4) 2 rope climb
5) 45 sec recovery pace AB
150/167

3.Strength
A. 4 x 3 deficit HSPU @ 10 kg plates

B. Strict HSPU from 24" box, 3 x AMAP, rest 90 sec bs.
8 8 8

C. 3 rounds:
C1. DB push press, 8/side
25 30 30 lbs
C2. Bicep curl w/barbell, 10 reps
5 7.5 7.5 kg
C3. Strict press w/band, black
10 10 12

D. 3 rounds:
D1. KB bottom up press
6*6 2*12*4 kg
D2. Bicep curl w/hammer grip
20*15 16*20 16*20 lbs
D3. Side lateral raise
2*12*2.5 8*2.5 kg

4.5 min AB + mob.

120 min

1.Skill: HSW practice for 20 min

2.Strength
A. Front squat

B. 4 sets of:
B1. Quads machine
12*20 12*22.5 12*25 12*25 kg
B2. Hamstring machine
12*5 3*8*7.5

C. 6 rounds:
15 hollow rocks
15 arch rocks
15 seated pike leg raises > 12
60" rest

3.Conditioning
Row for 30 min PK1/PK2, NB/MB
Total 6154 meters
2.26.2/500 m
146/157

Front squat 1-6-1-6-1-6
1 rep with 3s pause at the bottom
2 min rest between sets