12 min AMRAP

Sumo Deadlift
Dips
V Ups

10 reps each

20 kb front rack lunge
20 t2b

Five rounds for time:

Burpees 10-8-6-4-2

200m run

• 20 Steps on box box with barbell 40 kg
• 10 TTB
• 20 Sit-ups wit ball 9kg
• 10 pull-ups
• 20 push-ups 5 round AFAP
  

A. Single Arm DB Snatch 4 x 1 each

B. Close Grip Bench Press – 8 - 5 - 3 - 3 -2 - 1 - 1 - 1
45% 55% 65% 75% 85% 90% 95% 100%

C. Close Grip Press 2 90%
Chin Ups – 3
Repeat 5 times

D. DB Bench Press – 3 each side
DB Row – 3 each side
Repeat 3 times

Jerk
*Set 1 – 3 reps @ 75%
*Set 2-4 – 2 reps @ 80%
*Set 5-6 – 2 reps @ 85%
Rest as needed

EMOM 12 min

1. min box-over jump
2. min kb swing
3. min rest

Aamu: 100 min

2.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 3 sets of 600/400/200m run repeats @ see notes below, w/ 40 sec (after 600m) – 30 sec (after 400m) rest between repeats, 5 min rest between sets
Times: 2.39, 1.44, 0.52, 2.38, 1.44, 0.51, 2.36, 1.42, 0.47

Iltapäivä: 150 min

1.Jonin HSPU-ohjelma, week 4 #1
A. 5 x 2-4 strict HSPU 1 abmat, rest as needed
3 1 2 1 1

2.SPP - skill: gymnastics
A. Ring MU practice for 50 min
Progressions
8 ring muscle ups, partly assisted

B. HSW practice for 25 min

C. 2 sets of:
20 sec hollow hold into 20 sec hollow rock

2-2-2-1-3-3-3

For time,
50 Ring Row
50 Double Kettlebell Front Rack Lunge @ 2 x 16/8 kg
50 Ring Row