180 min
Warm up + COS 15 min

1.MU
- Drills
- MU+CTR 3x1
- MU 10x2 + 1x3
- MU x 26

2.SHSPU - not done

3.Gymnastics
A. Butterfly pull up + HSPU prep
- 15 bfly
- 10 HSPU

B. EMOM12:
1) Kipping handstand push ups - 6 x 6
2) Chest to bar > butterfly pull up - 8 8 9 9 9 9

4.Push press + Push jerk
Heavy 1+2 for the day

5.Metcon
A. 7 min AMRAP:
6 Squat cleans (heavy) - 50 kg
12 Box jump overs
Reps: 4 rounds + 5 SC

• Rest 3 min-

B. 7 min AMRAP:
10-15 m HS Walk > 8 thrusters @ 30 kg
12 DB Snatches - 15 kg
Reps: 5 rounds + 4 thrusters

6.Strength
A. Strict CTB pull up (sup. grip)
- 4 x Max effort
- 9 7 8 7

B. 3 sets:
KB Sumo RDL x 20 - 16 20 20 kg
Side star plank 20+20 s.

Active recovery
60 min swimming

AM: 50 min
Warm up for 10 min
1.Rowing intervals
12 x 500 m @ 2:08-2:10/500 m pace
- Rest 30 s between sets
- Avg. pace 2.08.6/500 m
- Avg. HR 167/182
Cool down for 5 min

PM: 160 min
Warm up + COS 20 min

1.Ring muscle up practice
A. MU
- Drills
- MU+CTR 4 x 1
- MU 2 x 1 + 6 x 2
- MU x 18

B. Parallel blocks (alternating bottom of dip swings and) support swings
- 10x 3+3+3+3 > 5 x 10

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- Bfly - 6 8 8
- Kip swing + CTB - 6x3+3 2x4+4

3.Split jerk
- Heavy triple from blocks

140 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BFLY + BCTB
- Drills
- BFLY 25
- Kip swing + BCTB 7 x 3+3

3.SHSPU strength
A. Box pike negatives 4 x Tough effort
- Rest as needed
- Feet on box 20"
- 4 4 3 4

B. Push ups 5 x Max effort
- Rest as needed
- 16 15 13 12 11

4.Back squat
- 6 x 1 @ 90-93 %

5.Strength
- Done on Friday

150 min
Warm up + COS 25 min
- Bfly 20

1.HSW
- 20 m

2.Ring Muscle up practice
A. MU
- Drills
- MU+A+H 5 x 1
- MU + CTR 3 x 1
- MU 4 x 1 + 7 x 2
- MU x 26

B. Ring support swings
- Accumulate 60 reps in sets of 8-10

C. Front swing pull back
- Accumulate 50 reps in sets of 6-10

2.Bench press
5x5+ @ 82%
- Rest as needed
- 49.5 kg
- Last set 7 reps

3.Strength
A. 4 sets:
DB Prone row x 8 - 30 30 30 30 lbs
GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.

A.
Row/Ab/Run 2min.

2 rds:
9 Air squat
7 Ring row
5 Push up

Row/Ab/Run 1min.

2 rds:
5 Deadlift
5 Hang muacle clean
5 Front squat
5 Shoulder press

2-3 rds:
3-5 Power cleans + push jerk
1-2 Rope climbs

Mobility...
- Lunge complex
- Shoulder/Chest/Lats

B.
Practice Handstand walk (15min.)

C.
For time:
(Teams of 3)

60 Clean and Jerks (60/40kg)
400m Team run
12 Rope Climbs
400m Team run
100 Barbell-Facing Burpees
400m Team run
12 Rope Climbs
400m Team run
60 Clean and Jerks (60/40kg)

Perform 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of Handstand Pushups.

If you want, you can combine with a ladder of another movement and perform the HSPU between sets

3 rounds For time

300 m run
9 polven nosto
9 etunojapunnerrus

Pystypunnerrustekniikka

Vauhtipunnerrustekniikka / 3 x 5 vauhtipunnerrusta

10-20-30-40-50-40-30-20-10 dubs unbroken
2-4-6-8-10-8-6-4-2 Kipping HSPU’s