• For Time:
Handstand Push Ups 50 reps
5:00 rest
Handstand Push Ups 50 reps

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walk 25 m

“Play Ball”
3 Rounds
10 Power Snatches 60/40
20/15 Box Jump Overs
30/20 Wallballs

165 min
Warm up EMOM16 + 10 m HSW

1.Gymnastics
A. MU practice for 45 min
- RS
- TWB
- HTR
- MU 11 x 1 + 6 fails

2.Weightlifting
A. Power clean - Build to heavy set of 5 (touch n go)

B. Every minute on the minute for 7 minutes:
5 Power cleans @ 80% of A)
46 kg

3.Strength
A. Back squat - 4 x 2 @ rpe 8
- Samalla painolla kaikki 4 työsarjaa
4 x 2 x 80 kg

4.Conditioning
A. Rope climb practice
- 4 rope climbs

B. 3 rounds for time:
10 KB Swings 28 kg
15 Wall ball 14 lbs > 20 lbs
5-3-1 Rope climbs (5 first round, 3 second, 1 last)
- Goal is unbroken on swings and WB!
Time: 9.57

Seated shoulder press cluster 5x(1+1+1), 20s/2min lepo

Back squat cluster 5x(1+1+1), 30s/3min lepo

8 x 20sek työ / 10sek lepo

• penkkipunnerrus kapealla otteella

N 15kg / M 20kg. Älä laske tankoa lepovaiheessa telineeseen.

50 min bike

AM: 70 min
1.Aerobic work
A. PK1 - PK2:
2 x 6000m Row
- 0-3000 m: 24 SPM
- 3000-5000 m: 26 SPM
- 5000-6000 m: 28 SPM
Set 1: 28.30, 2.22.5/500 m, 139/158
Set 2: 28.26, 2.22.2/500 m, 147/164
10 min mobility work

PM: 135 min
Warm up EMOM10

1.Gymnastics
A. Butterfly pull up practice for 20 min
- 9 9 8 8 reps

B. Butterfly chest to bar practice for 15 min
- 5 sets

C. Every 2 minutes for 12 minutes:
Max Unbroken set of butterfly pull ups
Recovery bike the remaining time
- 12 13 11 10 9 9 = 64 reps
- Total of 100 butterfly pull up

D. 30 m HSW

2.Strength
A1. Strict Pause Handstand push ups
4 x 3 w/ 2 s. pause as low as possible
- Abmat
A2. Single arm bent over row
3 x 6 + 6 (Heavy!) - 35 45 45 lbs

B. 4 sets:
5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
15 Hollow rocks
30 Bent knee heel touches
- Rest 90 s.

3.Sled sprints
7 rounds:
10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
10 s. rest
10 s. all out sprint
- Rest 3 min between sets

10 RFT (5 each)

One partner keeps doing: 10m PROWLER pull and push the PROWLER back again (20kg plate on PROWLER)

The other partner does:

• 200m Row
• 10 burpees over the rower
• 200m Row

*And Then switches. So Bogh get 5 rounds on the rower, and 5 rounds on the PROWLER)