20-30-40-50-40-30-20 dups unbroken
4-6–8-10-8-6-4. GHDs, Strict Pull UPS, Dips

12 Min amrap

M:50kg W:35kg

• 10 Deadlifts
• 8 Hang Power Cleans
• 6 Shoulder to overhead
• 4 Bar facing burpees

SCORES TO BEAT
Beginner athlete: 4 rounds and 8reps
Average athlete: 6 rounds and 12reps
Advanced athlete: 8 rounds and 16reps
Elite athlete: 10 rounds and 20reps
Regional athlete: 11 rounds and 16reps

• 4 x 10 maastaveto - 2min lepo
• 3 x 10 kulmasoutu - 2 min lepo
• 3 x max dippi - 2min lepo
• 4 x 10 ranskalainen ojentajapunnerrus seisten - 2min lepo
• 4 x 10 hyvää huomenta - 2min lepo
• 3 x max selänojennus - 1min lepo

4 rounds of:

15 KB Swings
10 Goblet Squats
5 KB Push Press each arm

Barbell Thriathlon

30-20-10
Thrusters 50/35kg
Power Clean 50/35kg
Deadlift

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

For 5 rounds:
5 Single Arm DB Snatch (right arm)
5 Single Arm OHS (left arm)
5 Single Arm DB Snatch (left arm)
5 Single Arm OHS (right arm)
10 T2B super strict

Post 5 rounds:
Rotator Cuff 5-6 reps
10 back extensions super slow and strict