120 min
Warm up for 15 min

1.HSW
- 15 m

2.BMU practice
- 1 2 2 2 3 3 3 4
- 20 BMU

3.Kipping chest to bar practice
- 4 4 2

4.E3MOM18:
8 Chest to bar
15 Cal row > bike
Times: 1.40 1.40 1.36 1.35 1.34 1.33 1.30 1.27
All sets 4+2+2
HR 160/178

5.Strength
A. 5 sets:
Lat pulldown x 10 - 35 35 35 35 35
Deficit push ups x Max effort - 9 8 8 7 8
- Rest 60-90 s. between sets

AM: 55 min
Warm up 20 min
1.Running intervals
2x800 m @ 192 s. pace - 193 192
- 300 m walk rest
- Rest 4-5 min
2x800 m @ 185 s. pace - 185 184
- 400 m walk rest

PM: 120 min
Warm up for 15 min
1.Ring muscle up practice
- MU drills
- MU 6x1 + 6x2 = 18 reps
- False grip Top of Ring pull up hold
Accumulate 60-90s in 5-10s intervals - 60 s.
- Ring Bottom of dip hold
Accumulate 60-90s in 10-15s intervals - 60 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- SMU
6 x 1 reps

2.Deadlift
4x6+ @ 80%
- Rest as needed-
- Last set 13 reps

3.Strength
A. 4 sets: - not done
8+8 Bulgarian split squats
15+15 KB Side bends

140 min
Warm up 15 min

1.MU
- Skill drills
- MU 2x1 + 6x2
- MU + HTR 3x1
- Total of 17 reps

2.Butterfly pull ups
- 30 reps

3.Strict HSPU strength
A. 5 sets:
Max effort paused Pike HSPU (weighted vest)
- Rest as needed-
- 5 kg vest
- 7 6 6 6 6

4.Shoulder press
A. 6RM
- Max 2 sets

B. 4x4
- Rest as needed-

5.Strength
A. 5 sets:
6 Pendlay rows - 40 40 45 45 45 kg
12 DB Bicep curl and press - 15 15 15 15 15 lbs
- Rest 60-90s between sets

Emom 18: (6rds)
1)DU 10-50
2) 10 double kettlebell front rack front squat
3) rest

Happohyökkäys
3rds ft:
8/10 kcal assault bike
8 bar over burbee (facing)

this is all out exercise
be furious with the bike!

hang clean pull 3x3

Every 90s 2 hang squat clean x 10

50 GHD
40 Hollow rocks
30 DB turkish get ups 15kg

5 RFT:

5 DB man makers 2x22.5kg
15m sandbag bearhug walk 200lbs

Back Squat

1x5@70%
1x5@75%
1x3@80%
1x3@85%

• 3 x 3RM (kolmella yrkällä kolmosen maksimi tohon päälle)