For time:

5 Rounds

• 10 Bar facing Burbees
• 10 Oh Squat 50kg
• 20 GHD Situps

Then

• 50 Steps OH walking lunges 50kg

A: E2MOM 16' 8 rounds for time
Every 2 minutes - ROW 300m
B: EMOM 6'
- 10s Headstand and 2 Kipping HSPU
C: EMOM 5'
- Clean 2xKB@20kg and hold bottom position 20s
D: Mobility

120 min

1.Jonin HSPU-ohjelma, week 10 #1
A. 3 x 50-60 % of max reps strict HSPU 1 abmat, 2 min rest between sets
3 3 1 reps

2.Skill
A. Ring muscle up practice for 45 min
Progressions
6 muscle ups

3.SPP (Conditioning)
A. 3 Rounds, each for time
10 Parallette handstand push up (deficit of choice) > no deficit
20 Over the box jump, 24/20″ > over the box step up
4 Rope climbs
60 Double unders > 20 cal AB
8 (squat) clean @ 85/60kg (185/135lbs) > 35 kg

Rest 1:1 (work:rest) between rounds
Results: 6.22, 6.15, 6.06

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

75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 10 burpees over the erg
Result: 5 rounds + 1 cal row

172/190

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

120 min

1.Skill
A. Ring muscle up practice for 40 min
Progressions
6 ring muscle ups

2.Strength
A. Back Squat – Build to a 3 RM for the day within a 20-minute window. Rest 3-5 minutes between heavy attempts.
> only 2 reps @ 90 kg, back pain

3.Jonin HSPU-ohjelma, week 9 # 2
A. 3 x 8-12 strict HSPU 2 abmats, rest 1.5 min between sets
3*12

B. 4 rounds as supersets, rest 2.5 min between sets
B1. Strict press w/DBs x 16 reps (8/side), halfway walk 15 m w/DBs OH
20 15 15 15 lbs
B2. Weighted C2B, 3+ reps
3*3*10 kg 4*10 kg

4.5 min easy AB, TF

120 min

1.Weightlifting
A. Snatch – (12 to 15) x 1 @ 65-90%, EMOM.

2.Jonin HSPU-ohjelma, week 9 #1
A. 7 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates, rest 1-2 min between sets
5 5 5 5 4 5 / 5 last set no deficit

B. 4 rounds as supersets, rest 2 min between sets
B1. Push up - AMAP - 3-5
15 13 11 10
B2. Legless rope climb + rope climb
4*1 all the way up

3.Strength
A. Back Squat – 4 x 5 @ 90% 5RM, rest 3-5 minutes between sets > scaled weight
4*8*75 kg

Aamu: 105 min

Skill: HSW practice for 25 min

1.Strength
A. Back Squat – Build to a 5RM for the day within a 20-minute window, rest 3-4 minutes between heavy attempts.
Result: 90 kg

B. Strict press – Build to a 5RM for the day within a 15-minute window, rest 3-4 minutes between heavy attempts.
Result: 34 kg

C. Alternate C1 / C2 for 3 rounds
C1. Single arm DB row – 10 reps/side @ AHAFA, rest 1 minute before C2
> GHD hip extension
C2. Standing single arm DB press – 10 reps/side @ AHAFA, 1-2 minutes before C1
3*20 lbs

Iltapäivä: 90 min

Skill: BMU practice for 15 min

3.Conditioning
A. 8-minute AMRAP
10 Clusters @ 42.5/30kg (95/65lbs) > 25 kg
35 Double-unders
10 Toes to bars
Result: 3 rounds

Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

B. 8-minute AMRAP
16 DB snatches, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
8 Burpee box jump overs, 24/20″
4 Ring muscle ups > 4 bar muscle ups*
Result: 2 rounds + 5 bbjo
*BMUs only at first round

Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part C

C. 8-minute AMRAP
21 Wall balls @ 9/6kg (20/14lbs)
14 Pull ups
7 Power snatches @ 42.5/30kg (95/65lbs) > 25 kg
Result: 2 + 3 wall ball

4.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Shoulder Recovery Flow

Aamupäivä: 120 min

1.Weightlifting
A. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
45 45 47,5 / 50 50 52,5 / 52,5 55 55 / 57,5 60 60

2.SPP (Skill)
Barbell
A. Power clean and jerk – 50 repetitions for quality, in sets of 5 unbroken reps @ 30-40%1RM
Time cap. 7-minutes
Done in 6.26 @ 25 kg

Unilateral work
B. Turkish get up (with a KB) – In a 7 minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
Result: 21 reps @ 10 kg KB

3.Conditioning
WARM UP
A. Lunge and/or Thoracic Flow
B. Row/AB/Ski erg (your mix of choice) – 3 x 3 minutes, gradually increase pace
C. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set
A. 2000m Row Time Trial
Total time: 7.56.6
500m avg. pace. 1.59.1/500 m
500m lap/split times. 1.58.4, 1.58.9, 1.59.4, 1.59.9
Avg. HR. 178
Max. HR. 189
HRR (HR recovery). 176
HRRD (HRR differential). 13

4.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow

Ilta: 90 min

1.Skill
A. Ring muscle up practice for 60 min
Progressions
8 muscle ups
B. HSW practice for 15 min

90 min

1.SPP (Conditioning)
A. Triple-G chipper (CFG 2017)
For time:
100 pull-ups > 80
80 GHD sit-ups > 60
60 one-legged squats, alternating > 40
40-cal. row > 20
20 DB push presses @ 45/32kg (100/70lbs) > 10 reps @ 30 lbs
Time cap. 24 minutes (Games: 14 minutes)
Result: 19.57
166/184

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 6 reps @ 72.5-77.5%, rest 2 minutes before A2
A2. Strict dips – 10 reps @ AHAFA, rest 2 minutes before A1
Stationary dips - 4*8 reps

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

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 halos
20 mclimbers
3 push ups

Metcon/Metcon-comp(12)
4rds
15 goblet squat 30/20-*45/35
25 cal row/airdyne

bench/strict/ohs(15)
4x2

Finisher
stretch and roll any hotspots
100 bicycles