150 min
Warm up for 20 min

1.HSW
- 18 m.

2.MU
- Skill drills
- MU 5x1 + 7x2
- Total of 19 MU

3.Butterfly pull up
- 40 reps

4.Snatch pull + Snatch
1+2 up to 80 % effort

5.Accessory
A. 3 sets:
Single leg reverse hyper x 10+10 - 20 20 20 kg
Reverse lunge to knee lift x 8+8
Ring body saw x 6-12 - 8 8 8
- Rest 60 s. between movements

Rest day

60 min
Warm up for 20 min
1.Running intervals
A. 4x400 m @ 90 s. pace
- 200 m walk rest between sets - 2.00
Times: 1.28, 1.30, 1.29, 1.28
- Rest 4-5 min
B. 5x300m @ 68 s. pace
- 150 m walk rest between sets - 1.30
Times: 1.06 1.06 1.06 1.06 1.06

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75 % effort
25 30 35 40 45 50 52.5 55 57.5

5.Aerobic work
For consistency:
15 min easy erg - ski 2.29 / 500 m.
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg - bike 2.19 / 500 m.

120 min
Warm up 15 min

1.GS
A. HSW 15 min
- 25 m

B. Ring muscle up practice 40 min
- Skill drills
- MU 5x1 + 5x2
- Total of 15 MU

2.Aerobic work
A. 3 rounds:
3 min easy Bike
6-10 False grip ring rows -8
3 min easy Row
Tough effort Deficit push ups - 8

3.Upper body mobility

10 rounds:

10 thrusters
10 vatsalinkkua

5 rounds:

5 leukaa kuminauhan kanssa
5 dippiä laitteessa

Mobility/ Open gym

"Team of 2

4 Rounds for Time
15/12 cal Row
8 Power Cleans @50/35kg
8 Front Squats @50/35kg

Then

4 Rounds for Time
12 Burpee over the box
8 STOH
8 Pull up

Partners change after the end of each round."

2-2-2-2-2 of:
BB Clean & Jerk
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.

AMRAP 8

10 STOH 75/50kg
15 GHDSU

rest 1 min

AMRAP 8

7 STOH 85/55kh
10 Bar facing Burpees

rest 1 min

AMRAP 8

5 STOH 90/60kg
30 Du´s