15 min aikaa, etsi päivän 5 RM etukyykky

15 min aikaa, Etsi päivän 3 RM tempaus riipusta

35 + 130 min
Warm up EMOM10
1.Own skill
A. Butterfly pull up practice for 25 min
- Practice sets of 6 - 9 reps x 8

Hard routine
2.Warm up

3.Gymnastics
A. Kipping HSPU practice for 10 min - 4 x 6 reps
B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps

4.Weightlifting
A. Warm up for clean
B. Squat clean
3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
C. High hang power clean - 3 x 4
40 45 50 kg

5.Conditioning
A. EMOM21:
1) 20 alt. DB snatch @ 35 lbs > 16 reps
2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
3) 10 bbjo, box facing
B. Straight into: 3 RFT:
20 alt. DB snatch @ 35 lbs > 16 reps
10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
10 bbjo, box facing
Total time: 29:43
177/192

AM: 60 min
4-5 x 15 min Bike - 4
- 1 min rest between
- 124/140

PM: 120 min
Warm up EMOM12 + 20 m HSW
1.Weightlifting
A. Every 90 s for 9 minutes: 5 STOH (Heavier than last week) - 35 kg

2.Gymnastics
A. BMU practice for 10 min
B. Every minute on the minute for 14 minutes:
Even: 10 Cal bike
Odd: 3 Bar muscle ups - 7 x 3 = 21 reps

3.Strength
A. 2 sets:
15 Banded scapular retraction
25 Banded tricep pushdown
10 Bicep curl + 20 m Gun Walk - 15 15 lbs
- Rest 3 min-

4.JG
A. 3 sets:
- 10 single arm ring row/arm
- 1 round of GS
- 30 hollow rock
B. 10 min mobility work

Kyykky 2x90%
Penkki 4x4x70%
Kyykky 2x90%
Voimapyörä 5x5-15

Every 30 seconds for 20 minutes:

1 Power Clean & Jerk

Pitkä keskiraskas sarja

100 cal row for time

Start every minute (from 0:00) with:

• Odd minutes (1,3,5,7......): 8 T2B
• Even minutes (2,4,6,8......): 8 Pullups

15 min

30 WB
30 SDHP @ 35kg
30 BJ
30 PP @ 35kg
30 cal row
30 pushups
10 BS @ BW