Strict push-ups.

3 x 5 @ 69-73% rest 1 min between sets
- directly into -
3 x 12 @ 55% rest 1min between sets

400m run
25 KB swing (20kg)
400m run
25/25 KB snatch
400m run
25/25 KB clean&jerk
400m run
25 swing to Goblet squat
400m run

140 min
WU 20 min
1.GS
A. Bfly pull up 10 min
- 35 reps

B. HSW 15 min
- 10 m.

C. BMU 15 min
- Drills
- 12 x 1 reps

D. HSPU work
4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
- Rest as needed-
- 7 7 6 7 reps

4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
- 20 kg plates + abmat
- 5 5 5 5 reps

2.WL
A. Snatch pull + Snatch - Build to 75% effort 1+1
- 2 sets/weight

3.Conditioning
A. 2 rounds for consistency > 1 round
5 min Erg
10+10 Single KB lateral lunges
5 min Erg
10+10 Half kneeling KB Bottom up press
5 min Erg
10 Ring face pulls

150 min
WU 15 min
1.GS
A. HSW 20 min
- Drills
- 12 m.

B. MU 40 min
- Skill drills
- MU 6 x 1 + 4 x 2
- Total of 14 MU

C. Bfly + bfly CTB 20 min
- 25 bfly pull up
- 2 x 12 BCTB on box
- 5 x 5 KCTB

2.WL
A. Power clean + Split jerk - Build to 80% effort 1+2
- 2 sets/weight

3.Accessory
A. 4 sets:
10 Supinated bent over row - 35 40 42.5 42.5 kg
10 DB Lateral raises - 10 10 10 10 lbs
8-12 Ring body saw - 10 10 10 10
- Rest 90 s. between rounds-

EMOMx5 (15 min)
1) DU (1-50)
2) Pistol squat (scale if needed)
3) rest

135 min
WU 15 min
1.GS
A. BMU 5 min
- 5 x 1 reps

B. HSW 10 min
- 8 m.

C. MU 40 min
- Skill drills
- MU 10 x 1 reps

D. Strict HSPU Strength work:
4 sets:
Tough effort Pike Box HSPU (RiR 2)
Max effort Bottom of HSPU hold (2 cm off floor)
9+10 s., 9+9 s., 8+8 s., 8+6 s.
- Rest as needed, then after 4 sets -

E. DB Z-Press 3 x 5 (Heavy!)
- Rest 90 s between sets-
- 20 20 20 lbs

2.Strength
A. Bench press 5 RM
- Max 2 sets

B. Bench press
5 x 3 @ 5 RM weight
- Rest as needed-

C. 4 sets:
- Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
- 10 8 7 7 reps
- Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
- 8 8 7 7 reps
- Rest 90 s. between sets-

Hang power snatch, on knee + under knee

5 x (1+1)@60-70%
5 x (1+1)@75-85%

AM: 60 min
A.WU for 10 min
B. Running drills
C. 14 x 200 m @ 45 s. pace
-100 m walk rest between sets - 60 s.
Times: 43 46 44 44 44 44 45 44 44 43 44 43 43 43 s.
D. Cool down for 10 min

PM: 135 min
WU for 15 min
1. GS
A. MU 45 min
- Skill drills
- MU 12 x 1 + 3 x 2 reps
- Total of 18 MU

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 7 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings - 8 7 7
- 1⁄2 rocking pull up - 6 6 5

2.Strength
A. Back squat 5 x 5+ @75%
- Rest as needed-
- Last set 15 reps

B. 3 sets:
- Reverse hyper 3 x 15 - 20 40 40 kg
- KB Side bends 3 x 15+15 (Heavy!) - 20 20 24 kg
- Alternate, rest 60 s. between -

25 + 150 min

1.GS
A. Every 2 minutes for 8 rounds:
Tough set of Deficit Kipping HSPU (RiR 2)
- 25 kg plates + abmat
- 8 x 4 reps

B. Butterfly pull up
- 15 reps

C. HSW skills

D. E2MOM:
5 m HSW

2.Conditioning
A. 8 min AMRAP
20 cal row
10 FS 40 kg
5 STOH
Result: 3 rounds + 5 cal
Rounds: 2.25, 2.35, 2.40

Rest 2 min

B. 2 RFT:
30 DBS 35 lbs
30 BJO
30 KBS 24 kg
30 wall ball 6 kg
Result: 14.25
Rounds: 7.05 + 7.20

3.Accessory/strength
A. 3 sets:
- 8/s. Bulgarian split squat 30 25 25 lbs
- 8 Hamstring machine 10 kg

B. 3 sets:
- 10 Bicep curl & press - 15 lbs
- 8/s. 3-point row - 25 lbs

C. 3 sets:
- 3x7 bicep curl w/12 kg barbell

D. EMOM7: abs