1 wallball, 1Burpee, 2,2,3,3,4,4,...

120 min

1.Skill: butterfly pull up practice for 20 min
Box assisted

2.Jacked gymnastics
A. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (3 x (3+3+3+Max Reps))
3 x (3+3+3+3)

B. Strict Conditioning Circuit
B1: Strict Toes-to-Bar (3 x 4-12)
12 10 9
B2: Strict Pull-up (3 x 12)
Scaling Option 1 - Band Assisted Pull-ups
12 / 6+6 red band / 12 red band
B3: Ring Push-ups (3 x 12)
Scaling Option 1- Regular Push-ups
12 12 6+6 ring push up + regular push up

3.Conditioning - own set
A.For 40 min at HR 130 - 160
500 m ski
500 m row
25 wall ball @ 10 lbs
25 walking lunges
25 cal AB
25 sec hollow hold
10 ring row
10 burpee
5 rope climb

Result: 2 rounds + 450 m ski
151/168

Stopper front squat max 3 - setin jälkeen, 2 - 2 - 2 - 1

Front squat, max 3

Total 95min
A. WU: 500m row, 2 rnds: 5 push-ups, 20 abs, 20 backs, mobility

B. Strength
Front Squat, 3 rep max + stopper
Narrow bench press, 5 rep max + volume

Core: voimapyörä 3x10
Kyljet kahvakuulalla 3x2x12x20kg

C. Skillwork: KPU practice for 15min

A: Every 90sec for 15min
2x Snatch @ moderate weight

B: Every 90sec for 12min
3x back squat,
Samma tema som förra veckan men nu med lite tyngre tyngder. Ca 80-90% från 5rm vecka 26.

C: 3 rnft(optional)
20-30sek side plank hö
25 AB mat situps
20-30sek side plank vä
25 AB mat situps

60m intervals - on track - rolling start - 8x60m - 8.41, 8.06, 7.91, 7.87, 8.03, 7.97, 7.72, 8.03
150m - 1x150 - 22.16

5 rounds of (20min time cap)

40m crosswalk (20/24 and 12/16)
10 KB snatch (24/16)
10 KB swings (24/16)
10 burpees over KBs

90 min

1.Weightlifting
A. Build into a 1 RM snatch for the day

B. Build into a 1 RM clean & jerk for the day
3*25 2*35 2*40 2*45 50 55 60 63

Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings