21-15-9

Push press 60/40
30 box jumps
OHS 60/40

Palauttavaa uintia.

AM: 60 min
3 min run/1 min walk
9.5 km, 6.43/4.46 min/km
Avg. HR 128

PM: 150 min
Warm up & COS 15 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings

B. Muscle ups
- EMOM10: 1 MU
- E2MOM20: 2 MU
- 30 MU

C. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5
- 10

2.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 9 8 8

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 14 12 11 10

3.Power snatch
A. Technique work

B. Every minute on the minute for 12 minutes:
5 Power snatches @ 60-70% of 1 RM

4.Accessory
A. Accumulate 50 Banded face pulls

B. Accumulate 15+15 Hanging scapula rotations

15 mint
Air squat 10
300 m row
20 legs up for up
5 pull up

3 x for time

12 wallball
5 bar muscleups / 10 chest to bar pull ups

then

3 x for time

12 wallball
3 ring muscleups / 9 ring dips

A1: seated db Shoulder press 3x8
A2: strict pull ups 3xMax
B1: push ups 2xMax
B2: SA DB rows 3x15

30-20-10 reps with a 24/16Kg Kettlebell :
1-arm KB Press
Goblet Lunges
American Swings
Goblet Squats

Leeebeni.

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(25)
WRK :35 REST :25 x5
burpees
db/kb sumo dead high pull
10m shuttle run
leg raises
db/kb single arm press

Finisher
50 crunches
1:00 hamstring stretch

Warm up(10)
5x20m shuttle
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(12)
Amrap 12
8 air squats
8 db push press
8 floor ring dips
2 turkish get ups

Opt(12)
800m run/1000m row
5x3 dbl kb/db deadlift
5x5 hip ext
5x4 s/a kb front rack s/a kb oh lunge

Finisher
50 tucks
1:00 min bf stretch