For Time
1944 meter Row

Then, 6 Rounds of:
30 Burpees
30 Sit-Ups
30 Double-Unders
30 Walking Lunges

Time Cap: 50 minutes

Technique:
HS walk
Kipping pull-up

Raakatyöntö

3x2@75
2x2@80

Vapu 3x3@80

askelkyykky kävely 3x10

Lisäpainolankku 3x40

Aamu: 90 min

2.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 2 sets of 600/400/200/400 m repeats @ see notes below, w/ 40 sec (after 600 m) – 30 sec (after 400/200 m) rest between repeats, 5 min rest between sets
Times: 2.35, 1.43, 0.50, 1.41, 2.32, 1.41, 0.49, 1.35

Ilta: 135 min

1.Skill
A. Ring MU practice for 60 min
Progressions
3*1 + 3*2 muscle ups, doubles assisted

2.Strength
Jonin HSPU-ohjelma, week 5, #1
A. Kipping HSPU 6 x 4 reps, 3 sec down, deficit 5 kg plates

B. 4 rounds as supersets, rest 2 min between rounds:
B1. Strict dip AMAP - 1-2
8 7 6 5
B2. 1 legless rope climb + rope climb
Set 1: -30 cm, sets 2, 3, 4: halfway up

3.For quality, 12 min EMOM:
1) Strict T2B - 4*8 reps
2) Chin up hold - 4*20 sec
3) HS hold facing the wall 4*30 sec

4.15 min easy AB

5 rounds for time of:

• 25 GHD sit-ups
• 25 back extensions
• 15-foot legless rope climb, 5 ascents

3 Rounds of:
400m Run
21 x 24kg KB Swings
12 Pullups

10 min easy warm up (all strokes)

Rest 5 min

Then:

8 x 100m crawl

2 min rest between sets.

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

WOD
AMRAP 16'
25 D.U
12 HSPU
12 PUSH JERK (Kb)
12 BOX JUMPS

12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC

50 DUBS (150 Singles)

12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC