140 min
Warm up 15 min

1.MU
- Drills
- MU + arch 16 x 1

2.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 6 5 5 5 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU
45 s Shoulder presses w/ stick
1) Feet on box - 4 4 3
2) Knees on box - 8 7 6
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6 + @ 62 kg
- Rest as needed-
- 6 6 6 8

4.4 sets
Single leg Reverse hyper 10+10
Seated knee extensions x 15
Pallof press 10+10

AM: 55 min
Warm up 25 min
1.Running intervals
1200m @ 300 s. - 300
- Walk rest 400 m
1000m @ 245 s. -246
- Walk rest 400 m
800m @ 185 s. - 190
- Walk rest 400 m
400m @ 88 s. pace - 86
Cool down 10 min

PM: 150 min
Warm up 20 min
- 35 bfly

1.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 6 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps >> 14 reps

2.Shoulder press
A. 3 RM
- Max 2 sets

B. 5x1 @ 3 RM weight
- Rest as needed-

3.Core strength
A. 4 sets:
- Strict leg raises on stall bars x Tough (RiR 1-2) - 8 8 7 7
- 10 push ups
- Rest as needed

Rest day

150 min
Warm up 20 min

1.HSW
- 20 m

2.Bfly
- 40 reps

3.CTB
- Kip CTB 2 x 4
- Bfly CTB 6 x 1

4.BMU
- 5 reps

5.Hang squat clean from mid thigh + Jerk
Build to heavy 3+1 for the day

6.Barbell cycling
Every minute on the minute for 10 minutes:
3 Power cleans (Touch n go) @ 85-90% of 2)
- 5x47.5 1x50 4x52.5

7.Accessory
A. 2 sets:
10 Jeffersons curls
10 Reverse snow angels

B. 3 sets:
10 side lat. raise 10 lbs
12 bicep curls 15 kg
20 pike leg lifts

AM: 30 min
1 min walk/2 min run

PM: 130 min
Warm up 15 min

1.Bfly
- 25 reps

2.HSW
- 20 m.

3.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Muscle up
- 13 x 1
Parallel blocks alternating bottom of dip swings and support swings
- 10x 3+3+3+3 - not done
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition
False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5

4.Squat clean
Heavy triple for the day

4 rounds:

5 x back squats @80%
2 min rest

150 min
Warm up 15 min
- 15 bfly
- 10 CTB

1.HSW
- 23 m.

2.MU
- Drills
- MU 5x1 + 6x2
- MU + HTR 3x1+1
- Total of 20 MU

3.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 8 6 4 s.
- Knees on box - 15 s.

B. 3 rounds:
15s Max effort Box pike HSPU
45s Shoulder presses w/ stick
- Rest 3 min and repeat twice. Total of 9 rounds
1) 4 3 7
2) 5 3 6
3) 4 3 6

4.Front squat
4x6+ @ 64 kg
- Rest as needed
- Last set 7 reps

5.Accessory
4 sets:
6+6 KB Lateral lunges - 12 kg
8-12 Banded GH Raises - 8 reps
- Rest 2 min between sets

E75S
Back squat 10x5 sista setet amrap

15-12-9-7

Thruster 25/35kg
T2B

Tc 8min

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