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

130 min
WU for 15 min
1.GS
A. HSW 15 min
- Drills
- 15 m.

B. BMU 15 min
- 8 x 1 reps

C. Bfly & kip. CTB for 25 min
- Strict box Chest to bar 3-4 sets - 3 x 6
- Kipping box chest to bar 3-4 sets - 3 x 6
- Kipping chest to bar 4-5 sets - 5 x 5
- Butterfly pull up - 5 8 8

2.Conditioning
A. Toes to bar capacity: Every 3 minutes for 6 rounds:
10 Toes to bar
15 Cal tornado bike
- Hard, but sustainable!
- TTB all unbroken
- Times: 1.16, 1.10, 1.05, 1.05, 1.04, 1.03

3.Strength
A. 4 sets:
A. Incline DB Bench 4 x 8-12 (Penkki noin 45 asteen kulmaan)
- 8x20 10x15 10x15 10x15 lbs
B. DB Prone row 4 x 8-12
- 8x25 10x25 10x25 10x25
- Alternate, rest 60 s. between sets-

5 rounds:
2min AMRAP
30 DU
10 cal echo
Max burpees
2min rest

6 x 2 Hang Power snatch@50-60%

AM: 60 min
2 min run/1 min walk

PM: 140 min
WU for 15 min
1.GS
A. RMU 60 min
- Skill drills
- MU 9 x 1 + 3 x 2
- Total of 15 MU

B. Ring muscle up accessory
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
- Spotter assisted MU
Accumulate 6-12 reps - 6 x 1 reps

2.WL
A. Clean pull + Clean - Build to challenging but submaximal 1+2
- Drop the first clean and reset

3.Accessory
A. 3 sets:
8+8 World's greatest stretch
10 Scap push ups
10 Seated DB Reverse fly

"Painstorm XII"

For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg