Treeni 3​: Skill + strenght for quality
warm up: olkapäälämppä
1. 6 rds:
every 90sec
max set of kipping/butterfly pull up/c2b

1. Strenght: 4rds:
2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
3. 20s ring row hold. keep your shoulderblades down
4. 20s dip hold. Keep your shoulderblades down
5. Plank hold 30-60s. Perfect back and shoulder form.

Kipping Pull up practise 20min:
Hollow rock & Arch rock
Scapular Pull up
Shoulder blade push up
Kipping technigue

4 Rounds for time:
25x KB Swing (16/20kg)
20x KB Goblet squat (16/20kg)
15x Kipping Pull up

Tc: 15min

Back squat 5x6@70%

Deadlift 3x5@50-60-70%

Shoulder press 3x5@50-60-70%

15 Minute EMOM (03/04/2019)

M1: 12/10 Strict Pull Up

M2: 12/10 SToH 50/40

M3: 12/10 Calorie Row

3 rounds:

5 double kb clean & jerk @32kg
100 Meter Double Kettlebell Farmers Carry

"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
75/50 Calorie Assault Bike
40 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 GHD Sit-Ups, 50' Handstand Walk
35 GHD Sit-Ups, 50' Handstand Walk
20 GHD Sit-Ups, 50' Handstand Walk

"Pineapple Express" Part #C (On the 30:00):
3 Rounds For Time:
400 Row
21 Lateral Bar Burpees

Stiff-legged deadlift
4x8r
Leave 3-4 reps in the tank.
Rest as needed.

Negative dips
Choose one of the following set/rep scheme:

3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

1rep is 10s. descend from top to bottom.

If negative dip are too hard, you can do bench dips instead.
Then choose one of the following set/rep scheme:

3x2, 5x2, 3x4
4x4, 4x6, 5x6
4x8, 4x10, 5x10

5 MIN AMRAP

Ascending ladder - Add 1 rep to each movement, each round

• 1,2,3,4,5,6,7.... Thrusters 20kg (empty bar)
• 1,2,3,4,5,6,7.... Bar facing burpees (empty bar)