Three sets of pull-ups with 6, 6, and 8 reps respectively. Add weight if possible.

Three sets of ring dips with 6, 6, and 8 reps respectively. Add weight if possible.

WARM UP
10min cardio
Warm up hips and legs for 5-10min

STRENGTH/SKILL

3x max hold wall sit. rest 60sec between sets.

then..
4x30 calf raises. Rest 60 sec between sets

WORKOUT
Hill sprints
1. find a hill
2. mark aprox 60 - 70 meters. (Good runner ? then 70m)
3. Do 4x all out effort sprints with 90sec rest between sets.
4. Every run should be maximum of what you can do. No pacing !!

COOL DOWN
5 min calm breathing and foamrolling legs.

10 RFT
5 HSPU
1 complex
5 Double KB squat clean
1 complex

1 complex = 3 T2B 2 pull up

5000m
Sotul MCT 2020 karsintalaji
40+

---

5x

3min AMRAP

400m Run
ME Double unders

Rest 2min between sets

Score: Total amount of double unders

---

WARM-UP:

800-1200m run

Then,

EMOM9

1: Rope jump
2: 30/30s calf stretch
3: 30/30s half kneeling hamstring stretch

---

Push press 1x4

Eilinen/

Peruskunto hölökkä 50 minuuttia.
Peruskunto fillari 70 minuuttia.

• 2min. Row/Bike/Run/Ski

• 1 rnd:
  5+5 Up & down dog
  5+5 Spider lunge w/ twist
  45s. Shoulder rotations w/ stick

• 1 min. Row/Bike/Run/Ski

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM