10* 2min rounds

15cal Assault Bike
Max reps db c&j 15kg's

5 km run
5 sets
20 push ups
20 squats
20 sit ups

"
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees

A mindful flow to:
- Lengthen hamstrings from your deadlifts
- Stretch out the calves from the curve
- Soften tension around trapezius and deltoid muscles

6 x 10 Hang Power Snatch

Singel Arm DB Push Press 3x8/8

80 min
A. Aerobic work for 45 min
Nordic walking
Avg. HR 124
B. Hip recovery flow

130 min

1.Skill
A. BMU practice for 30 min
12 BMU
B. HS practice for 20 min
C. TTP strict MU follow along session
+ ring swings

2.Strength
Jonin HSPU-ohjelma
A. 4*5 kipping HSPU, 3 sec down, rest 1 min between sets

B. 4 rounds, rest 2 min between sets
B1. OH yoke carry - not done
B2. Single arm DB row, 4*8/s
35 35 40 40 lbs

AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

80 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A. For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Skin the cats
4 Strict toes to bar
6 Cossack squats, alternating sides
10m Handstand Walk > HS wall runs
20 cal Assault bike

25 minutes, 2 rounds + 4 T2B

B. Easy AB for 20 minutes
111 cal, 45-46 rpm

Step #3 – Optional (long) movement recovery flow
Shoulder