Leuanveto:

3 x 3 jarrutusleuanveto
3 x 20 leuanvetopito

-Köysikiipeilytekniikka / köysikiipeily

Eilinen/Lepo

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Ring muscle up strength
A. Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg

130 min
Warm up for 15 min

1.Squat clean
- H2

2.BCTB
- Bfly 25
- BCTB singles 4 x 1
- Kip swing + CTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Metcon
A. 00.00-10.00, 4 RFT:
10 CTB
8 hang power clean @ 50 kg > 45 kg
Time: 7.54

10.00-12.00 rest

B. 4 RFT:
8 STOH @ 50 kg > 45 kg
10 BJO
12 cal bike
Time: 7.33

4.Strength
A. Tabata shoulder press @ 10 kg
- 12-8 reps

B. Tabata hollow rock

AM: 60 min
3 min run/1 min walk
9.5 km, 6.43/4.46 min/km
Avg. HR 128

PM: 150 min
Warm up & COS 15 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings

B. Muscle ups
- EMOM10: 1 MU
- E2MOM20: 2 MU
- 30 MU

C. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5
- 10

2.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 9 8 8

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 14 12 11 10

3.Power snatch
A. Technique work

B. Every minute on the minute for 12 minutes:
5 Power snatches @ 60-70% of 1 RM

4.Accessory
A. Accumulate 50 Banded face pulls

B. Accumulate 15+15 Hanging scapula rotations

Run 1.5 mile for time

4 rounds with partner (IGYG)

5x2 Wall walks
2x6 m Front rack walking lunges 2x12 kg (must wait partner)
2x6 Butterfly pullups
2x5 Devil Press 2x10 kg

10 min EMOM

*Odd
1-5 strict wide grip pull up

*Even
1-5 strict toes to bar

Loppuun

2 min max reps burpees

Hand stand hold practice

Back squat 4x5@82,5%