Warm-up

EMOM 6 @ increasing pace
1) Air Bike
2) SkiErg
+
2 Rounds
10 Goblet squats (controlled tempo)
10 Pike T-extensions
8 Scapular push-ups
5 Scapular pull-ups
30 Speed rope skips
+
2 Rounds
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
0:20-0:30 Wall facing flutters
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
@ workout weight
30 Double-unders
1 Handstand walk,7.62m
3 Bar muscle-ups
5 Strict handstand push-ups
20 Double-unders
5 Strict handstand push-ups
7 Toes-to-bars
10 Double-unders
9 Box jump overs, 24/20”
12 Wall balls

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups
In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM

6 rounds:
15 toes to rings
12 db hang clean @2x22.5kg
9 burpee
6 hspu
- rest 1min -

LÄMMITTELY
- Cat - cow
- LLA - liskokierto
- AKK jalan yliviennillä - pakaravenytys
- Lapojen lähennys 3 eri suuntaa
- Toispolviseisonnassa käden työntö eteen ja avaus taakse
- Seinäkyykky
- Avaus + kierto toispolviseisonnassa
- Lonkan kierrot toispolviseisonnassa

CIRCUIT
3 x 45s./20s.
1. Etuheilautus
2. Lankussa soutu kp
3. Penkkipunnerrus kp
4. Sivulankku + simpukka avaus O+V
5. Sumomave kk

21/15/9 For time

• Cals assault bike
  
• Box jumps

2min on / 15s off for 5 rounds:
a) monostructural
b) 3-5+3-5 windmill
10-15 ring facepull
20-40s wide plank
c) monostructural
d) mobility of coach's choice

Monostructural = machines, run, jump rope, burpees, box step up...

Rasittavuus: RPE 5-6 / zone 2 (HR 60-70% of HRmax)

A) 3 supersets of:
-Double kettlebell pendlay row x 8-12 reps
-Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
-rest 90-120 sec between sets-

B) 3 trisets of:
6 (weighted) strict pull-ups
12 push-ups on dumbbells
24 banded pull apart (orange band)
-rest 90-120 sec between sets-

C) Core work
2-3 sets
20-30 sec banded plank hold
10/10 side V sit-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

1) SKILL

A) Use 15min to practice one movement
(HSW Obstacle, HSW Ramp, HSW Piruette, HS Hold)

B) For Time:

8-6-4-2
- Wall Walk
20-40-60-80
-DU

ACCESSORIES

1) Shoulders + Hands

4x For Quality:

• 10 Strict Press (3s tempo down)
• 10-15 Lu Raise (2x plate)
• 15/15 DB Hammer Curl

*rest as needed

2) Upper back

4x For Quality:

• 10-15 Bent Over Row (Barbell)
• 10-15 Bent Over DB Reverse Fly
• 15-20 DB Shrug

*rest as needed